Best Diet For Optimum Nutrition In Pregnancy | More4Momz

When you’re pregnant, you’re eating for two. That doesn’t mean you now need to eat enormous portions. Your calorie intake should only go up by 500 calories. It’s important to consider the foods you consume during your pregnancy carefully. Pregnancy is a time to eat more foods that are nutritionally high and avoid sweets and treats.
enjoy fruit when you are pregnant
Daily recommendations for pregnancy nutrition include two to three servings of vegetables, two servings of fruits, at least three servings of carbohydrates and two to three servings of lean protein.

An optimal diet during pregnancy includes the following:

Calcium:
This is very important in the development of bones and teeth. It also helps the blood to clot properly and keeps the heart beating normally. The recommended intake per day is 1000 milligrams. The best sources of calcium are dairy products. Be sure you’re drinking pasteurised or ultra-high heat (UHT) milk.
Iron:
This will help with tiredness, weakness, irritability and depression when pregnant. Iron carries oxygen through the body, oxygenating red blood cells. Lean beef or pork, whole-grain products and green, leafy vegetables are a good source of iron. Your recommended daily iron intake should be 27 milligrams.
Folic acid:
Your body uses folic acid to make the extra blood cells it needs. The recommended intake is 400 micrograms. Lentils, kidney beans, spinach, kale, broccoli and citrus fruit are all rich in folic acid.

During pregnancy, there are foods and items you should avoid.

The following are not ideal for your health and nutrition when pregnant:

Fish:
avoid sushi when you are pregnant
This is very important in the development of bones and teeth. It also helps the blood to clot properly and keeps the heart beating normally. The recommended intake per day is 1000 milligrams. The best sources of calcium are dairy products. Be sure you’re drinking pasteurised or ultra-high heat (UHT) milk.
Cheeses:
avoid Dairy when you are pregnant
It’s best to avoid soft cheeses like feta, brie, camembert and blue cheese. They are only acceptable if the label clearly states that they’re made with pasteurised milk.
Cured/smoked meats:
avoid cured meats during your pregnancy
These include: salami, parma ham, chorizo and pepperoni. As they aren’t cooked, they can contain toxoplasmosis. Toxoplasmosis can create parasites that could be harmful to your baby. It is suggested that you consume these in moderation.
Caffeine:
avoid Caffeine during your pregnancy
This can lower your baby’s birth weight, increasing the risk of health problems in later life. It doesn’t need to be cut out of your diet completely; doctors recommend you don’t have more than one cup a day (250ml).

If you have any questions or concerns about your nutrition during pregnancy, we recommend that you speak to your doctor.

Be careful what you choose to snack on between meals. Try not to eat biscuits, sweets, chocolate and chips. Opt for healthier and nutritious snacks like:
  • Carrots
  • Celery
  • Hummus and pita bread
  • Fruit

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