Best Things To Eat and Drink For A Healthy Mother & Baby During Pregnancy
In the history of humanity, The most delicate phase of life is the formation stage. Here we are concerned with the best things to eat and drink while pregnant. If you wouldn’t mind, you might want to know more about the stages of development your precious package undergoes.
This complicated phase of human existence has thrown many women into confusion as they start noticing the extreme desire for some things followed by the discomforts and loss of appetite that is experienced.
At this point, the expectant mother needs some step by step guidance. Don’t freak out it’s really easy to eat what you crave and manage your aversions. Love your baby and allow him or her proper formation. Your tastes will return to normal after delivery. This post will provide you with the right source of information required for proper nutrition throughout your Pregnancy period. This in any way does not rule out the guidance of your doctor.
Common Pregnancy Eating myth
Most women have been configured to become overweight during pregnancy because they must ‘eat for two.’ The baby you are carrying is very innocent and wouldn’t want to hurt you or make you look ugly by disfiguring your shape.
Eating for two is just a saying, It’s not a license to become obese. As
overeating is not only detrimental to you, it increases the risk of congenital disabilities in infants which exposes the growing adult to some conditions such as obesity and cardiovascular disease. Undereating, on the other hand, is not also good as your nutrient intake will directly affect you and your baby.
As a result, A proper guide is required. That leads us to discuss the best weight condition during Pregnancy. The issue of body weight during pregnancy cannot be overemphasized.
Optimal Body Weight During Pregnancy
It’s hard to state categorically what body weight would be optimal; since all women of varying body size from underweighted to overweighted still get pregnant. Of course, they can’t be denied the joy of being mothers. Here is a weight gain recommendation for different body types. To find out yours, click here
Following these recommendations will help ensure a properly formed baby and also makes gaining back your shape easy after delivery.
Since nutrition is directly connected to the appreciation in weight, It is important to look at some diet plan which will help maintain a steady weight for you and your growing baby.
Most important nutrients required for a healthy pregnancy
During pregnancy, there are extreme cravings for different things at different times. At some point, you feel like taking calorie based products, sometimes, you feel like eating protein and event at sometimes water is a No No. You don’t have to ignore your desire to satisfy your taste totally; you just need to be properly guided. Get Your Holistic Pregnancy Nutrition Guide Here.
Below is a list of the vital nutrients for a healthy pregnancy. This is just to guide you to eat what is beneficial to you and your body at this time even if you may not feel like having them. An appropriate combination of each of them every day would do the difference. These nutrients are:
1. Folic Acid
2. Iron and Zinc
3. Vitamin A,C,D,B6
4. Potassium & Calcium
Folic Acid, also known as folate or folacin, is required for the formation of genetic materials and DNA. It also aids red blood cell synthesis and reduces the formation of neural tube defect in newborn babies. The synthetic form of the B-vitamin folate found in supplements.Folate is needed to produce red blood cells. Recommended daily intake of folic acid by The American Journal of Clinical Nutrition is 400 micrograms. Lower level stems from 250 micrograms of folic acid a day.
Foods rich in folic acid are bread, cereals, orange juice. Intake of folic acid supplements is also encouraged in case of less supply.
Iron is crucial during pregnancy as the deficiency in it can lead to anemia. You need a large intake of iron- as you now have increased blood volume during this delicate phase.
Iron is required during the second and third trimester for proper development of the placenta and the fetus.
It helps in the formation of hemoglobin and it’s responsible for delivering oxygen to every cell of your body and that of your baby.
This will improve blood circulation and enhance the general fetus performance.In the US, pregnant women are advised to take 15 to 30 mg supplements of iron daily.
To attain this, you need to be eating plenty Iron-rich foods such as green vegetables, plantain, lean red meat, chicken, turkey, iron-rich cereals, veal eggs, beans, dried fruit, figs(fresh or dried), peas, fish, and chicken without the skin. It is recommended that you should take Iron absorbers such as oranges, mangoes, broccoli, raspberries fruit juice. Just basically food rich in vitamin c. This reduces Heartburn (Acid Reflux)which may be associated with the high intake of Iron.
Zinc is also a vital mineral nutrient which can be retrieved from consuming seafood, peas, and dried beans. Recommended intake is at 15 milligrams daily.
3. Vitamin A,C,D,B6,K
These vitamins are vital components of the body formation process of the fetus. Vitamin B protects the baby against neural tube defects, such as spina bifida. They are also beneficial to the mother
An example includes foods that contain vitamin B6, which may help ease nausea during the first trimester. You may also want to take a look at this article on vitamin E
Food with high calcium and vitamin D. Nutrients is required for healthy formation of strong bones and teeth during the second trimester.
Vitamin K is also beneficial in the postnatal scenario, for quick healing of wounds after delivery. Foods rich in these vitamins include peppers, raspberries, grapefruit juice, Orange juice, tangerines, kiwis, and strawberries.
The recommended intake of Vitamin D is (10mg/day), For other vitamins, if dietary intakes are not inadequate, then a low dose of multivitamin and mineral supplement must be ministered with the approval of your medical practitioner, as a safeguard.
High dose of vitamin A (retinol), should be avoided. As its primary source is from the liver. A 100g serving of liver contains a large amount of retinol. It’s best to be consumed sparingly during pregnancy. Other sources of vitamin A (carotene), are fruits and vegetables.
4 Potassium and Calcium
Potassium is noted for lowering the occurrence of high blood pleasure during pregnancy. Major sources of potassium are Fresh or dried figs, bananas, and orange juice.
Calcium reduces yeast infection in expectant mothers and enhances proper bone formation of the fetus. Broccoli is also a primary source of calcium. Yogurt also gives more calcium than milk. Regular intake of these daily is recommended for you.
Fibre intake during pregnancy is useful for the reduction of constipation during pregnancy.Constipation has been noted to be frequent during pregnancy. High intake of water and soft yoga or swimming exercise, helps to make you feel better. Increase intake of carbohydrate, bread, beans, leafy greens, figs and grain cereal provides the natural source of fiber required during pregnancy.
Intake of clean distilled water during pregnancy is recommended to be on the high side so as to aid increase in blood flow volume and also enhance fast metabolic synthesis. If you want to avoid situations like bloating, constipation and hemorrhoids, you need to stay hydrated by drinking about 8 to 10 cups of distilled water daily even when you are not tasty. The European Food Safety Authority recommends that water intake during pregnancy should increase to 300ml per day. Also, a total volume of 3000 ml per day from food and drinks, is recommended for breastfeeding mothers.
Due to increase calorie requirement during pregnancy, the need for carbohydrate cannot be overemphasized.A high percentage of carbohydrates increases blood glucose concentration, which intensifies the transfer of nutrients to the fetus. This, in turn, ensures fetal growth and proper baby weight. Therefore, it is recommended that carbohydrate should make up 54 to 58 percent daily food consumption. Good sources of carbohydrate include bread, other cereals, potatoes, pasta, and rice.
Protein is an essential nutrient required for growth. You need to include protein in every meal. This is aimed at increasing the amino acids requirement of your baby. Protein also gives you strength and stamina throughout the pregnancy period. Sources of protein include Lean meat such as turkey and chicken without skin.If you want to avoid eating more meat, raw nuts, low-fat yogurts, fish, legumes, beans and nut, eggs, and butter are excellent alternative sources of protein. Recommended intake by The Food and Nutrition Board of the National Academy of Sciences/National Research Council is 60 milligrams of protein a day.
Pregnant women sometimes neglect essential nutrients like iodine. The importance of iodine cannot be underestimated. It is required for proper thyroid functioning and aids the mental development of the fetus.
Pregnant women are advised to take vitamins containing iodine natural sources of iodine includes Organic Yogurt, Organic Navy Beans, Organic Strawberries, and potatoes.
10. Omega-3 fatty acids
Fatty acids are necessary for your baby’s brain development. It also prevents low birth weight and preterm delivery.
Supplementing is recommended regarding below average intake. Oily fish like salmon, mackerel, and sardines, is considered the richest source of Omega-3 fatty acids more about fishes intake found here.
Instead of eating fried foods, take naturally tasty pumpkin seeds, flax seeds, walnuts, avocados, olive oil and enriched eggs. Nuts and butter are also a great source of fats.
2.0 What To Drink During Pregnancy
There are some substances present in some drinks which are not harmful to nonpregnant women but can be dangerous and sometimes fatal to the proper development of the fetus.
2.1 Let’s look at some of the substances which you must steer away from, and also the reasons for you to avoid them even if you crave for them.
Most of the harmful substances a pregnant woman should avoid are alcohol, caffeine, tobacco, coffee, colas, teas and use of unguided medications
Effect of Alcohol during pregnancy
Alcohol has been noted to cause irreversible malformation of the fetus and birth defects during pregnancy. Alcohol prevents the proper absorption of essential developmental nutrients such as fatty acids, folates, and vitamins. This has a long-term effect on the development of the baby.
Intake of Alcohol During Pregnancy
Since there is no clear-cut limit to the amount of alcohol that can be harmful or safe, a woman’s safest best would be abstinence.
Pregnant women are advised to steer away from alcohol or ONLY take doses Prescribed or administered by a qualified doctor if need be.
Effect of Caffeine during pregnancy
Caffeine intake during pregnancy poses significant concerns as excessive consumption of it may be linked to miscarriage, low birth weight, and preterm births.
Caffeine Intake During Pregnancy
The recommended level of caffeine intake during pregnancy is below 300 milligrams per day. Since caffeine is found in wide varieties of foods and drinks like coffee, tea, chocolates and cola, The Food Standard Agency of UK has recommended a low intake of less than four average cups of coffee, in a day. Also, a doctor’s prescription is recommended, for safety.
Best Things to Drink During Pregnancy
As much as there are things to avoid drinking during pregnancy, The following drinks have been recommended for use during pregnancy. As your body demands more fluids for you and your baby, you have to make sure you drink a lot of water as mentioned earlier. Other healthy drinks are Club-soda, fruit juice, Low-fat milk, nutritious beverages, such as reduced-sodium V8, yogurt, pasteurized milk, and vegetable juice.
Never neglect regular fluid intakes throughout the day, Even when you are not tasty, keep your fluid intake high. You will save yourself common situations like bloating and constipation. These fluids also provide necessary nutrients required for a healthy baby and pregnancy.
let’s look at a short, typical meal example.
Your daily intake should typically include the following:
Add 50 to 58 percent of grain and cereal products
6 to 10 glasses of fluids both water, decaffeinated teas, and fruit juices
25 to 32 percent of vegetables and green leafs
20 to 30 percent of protein and lean meats
Also, include 10 to 25 percent of fresh fruit.
Read more on this here
For more varieties of daily diets get. . .
As you’ve seen in this post, eating healthy and staying healthy through your pregnancy is easy. Let me also note here that eating healthy should be fun; it shouldn’t look as if you are under chains.
All you need is a simple diet solution. If you feel you have a shortage of the nutrients, feel free to supplement, and you and your baby would both be happy for it. Don’t forget to seek the advice of a medical practitioner where necessary. To your pleasurable pregnancy.
Read Also: How to Get Pregnant Fast