Diet for a healthy pregnancy
The nutrients you consume through
your diet are of huge importance to the healthy development of your growing
baby.
Nutritional must-haves for pregnancy include:
Protein
This is vital to sustain your
baby’s growth and development. Sources include lean red meat, poultry, pulses,
beans, soybeans, tofu, eggs and cheese. A word of caution about certain dairy
products: pregnant women should avoid soft and mold-ripened (blue) cheeses such
as Brie and Camembert due to the potential risk of listeria, a bacteria that
can cause miscarriage and premature birth. Listeria may also be present in
unpasteurized dairy products and ready-to-eat foods such as hot dogs and deli meats.
In addition, make sure eggs are well cooked as there is a small risk of
salmonella in undercooked eggs.
Fiber
Pregnancy hormones that relax
your muscles and ligaments can have the same effect on your digestive tract and
many women report
constipation in pregnancy. Eating plenty of fiber (find it in whole
grains and fruit and veg) can help you avoid this.
Carbohydrates
These are important as a source
of energy that will help your baby to grow. Avoid refined carbs (white bread,
rice and pasta) in favor of unrefined – wholegrain cereal and bread, brown rice
and fruit and veg.
Folate
This B vitamin is crucial for
the healthy development of your baby’s brain and spinal cord and reduces the
risk of neural tube defects such as spina bifida. Research also suggests it can
protect against childhood leukemia. The
best food sources are leafy green vegetables such as spinach and kale,
broccoli, citrus fruits, lentils, brown rice and chickpeas. Supplement your
intake of folate by taking a 400mcg daily supplement of folic acid (the
synthetic version of folate) well before you even start trying for a baby,
increasing to a 600mcg supplement once you find out you’re pregnant.
Calcium
This mineral is crucial for the
development of your baby’s teeth and bones, and also helps keep your muscles
strong and healthy. If he doesn’t get enough calcium to help build his bones,
your baby will tap in to your calcium stores and deplete them. Vitamin D is
essential for effective calcium absorption and is found in sunlight as well as
sardines, salmon, milk, cheese, yogurt, and spinach.
Iron
You need this to ensure a good
supply of red blood cells, which transport oxygen to your baby and your own
muscles and organs. Natural sources include lean red meat, wholegrain bread and
cereal, kidney beans, spinach and dried fruits. Vitamin C increases iron
absorption, so drink OJ with your iron-rich meal; tea (which contains tannin)
inhibits iron absorption and should be avoided if possible. Vegetarian
women may be more prone to anemia (iron deficiency), especially in the later
stages of pregnancy, as iron derived from plant sources is harder for the body
to process. Your OB-GYN or nurse-midwife may advise you take a supplement.
Vitamin C
This is essential for the
development of your baby’s skin, bones and tendons. It helps tissue repair
itself and heightens your body’s resistance to infection. It also helps your
body to absorb iron properly. The best food sources of vitamin C are citrus
fruits, broccoli, tomatoes, spinach and potatoes.
Vitamin B12
This helps our bodies process
folate and also assists in making red blood cells and keeping the nervous
system healthy. It’s found in poultry, red meat, liver, fish, cheese, yeast and
eggs. Getting enough ca be a challenge for vegetarians and vegans so take a
prenatal supplement that contains this vitamin.
Vitamin B6
This helps our bodies utilize
energy from the protein and carbohydrates that we eat. It is also helps oxygen
carrying hemoglobin to form. It will aid your baby’s overall development and
may help reduce morning sickness during the first trimester. The best dietary
sources of B6 are salmon, eggs, green leafy vegetables, watermelons, bananas,
soy beans, peanuts, milk, potatoes, bread, beef, liver, pork and some fortified
breakfast cereals.
Vitamin A
Also known as retinol, this aids
in the development of your baby’s eyesight, tooth enamel, hair and thyroid
gland. It also promotes cell growth and resistance to infection. Food sources
of vitamin A are plentiful (they include carrots, dairy products, leafy green vegetables
and sweet potatoes) and most of us get what we need from our diet. An excess of
vitamin A can be harmful so avoid supplements.
Vitamin D
This is manufactured by our
bodies when we’re exposed to sunlight so if you cover up when you’re outside (perhaps
for religious reasons) speak to your OB-GYN or nurse-midwife about
supplementing.
Selenium
This mineral is found in meat,
fish and nuts – in fact, just one unshelled Brazil nut contains 100mcg (the
daily recommended dietary intake is 200mcg). A recent UK study found that
slightly increasing selenium levels might help to prevent pre-eclampsia in
women who were likely to be prone to the condition.
Fluids
Water, herbal teas and
unsweetened natural fruit juices are essential to ensure you’re well hydrated.
It’s likely you’ll be thirstier than before and it’s important not to let
yourself dehydrate, as this can make you feel tired, dizzy and hungry, as well
as increasing the risk of headaches. Fluids to avoid are caffeine-containing tea, coffee, soda and, of course, alcohol.
Consult your OB-GYN or
nurse-midwife for further advice in this area and check with them before taking
any vitamin or mineral supplements.
The information in this feature is intended for
educational purposes only. If you have any concerns about your health, the
health of your child or the health of someone you know, please consult with a
doctor or other healthcare professional.