What to eat during pregnancy

During pregnancy, a balanced and nutritious diet is essential for good health, eating well will give most of the nutrients that you and your baby need. A healthy diet and lifestyle will ensure healthy weight gain, get the key vitamins and minerals you need, and reduce pregnancy complications.

During pregnancy, you are advised to eat a variety of foods from each food group, including grains and starches, fruits and vegetables, proteins, dairy foods, plant-based alternatives, and fats or oils.

Energy needs increase throughout pregnancy. Non-pregnant women require an average of 2000 kcal/day. During pregnancy, it increases by :

• During the first trimester, +70 kcal/ day is equivalent to one additional slice of whole-grain bread.
• During the second trimester, +260 kcal/day, one added a bowl of fruit and yogurt.
• During the third trimester, +500 kcal/day is equivalent to one extra medium-sized meal.

Grains and starches, preferably whole grain:

Grains, especially whole grains and starches are needed during pregnancy because they provide carbohydrates, which are used for energy, fibre, minerals and vitamins. Try to take whole grains like whole grain wheat pasta, brown rice, oats or starchy foods like potatoes during every main meal.

Fruits and vegetables:

Fruits and vegetables are full of vitamins and minerals that are important for you and your growing baby. These are also rich in fibre which when taken with fluids can help to prevent constipation. Take at least five portions of around 80 g every day around 400 g per day in total.

Vitamin A:

Vitamin A is essential for the development and functioning of the baby’s skin, eyes, lungs, and digestive system. This is found in foods such as liver, whole milk, and cheese. Our body can also make vitamin A by converting compounds known as carotenoids in many fruits and vegetables like carrots, green leafy vegetables, and oranges. Too much vitamin A can be harmful to the development of a baby during pregnancy. When trying to conceive or during pregnancy, one should avoid vitamin A supplements unless advised by health professionals. High amounts of vitamin A are present in liver and liver products, so they have to be avoided when pregnant.

Protein-rich foods:

Protein is essential for the growth and development of the baby. Take two or three portions of protein-rich food every day like lean meat, poultry, seafood, eggs, legumes, tofu, nuts and seeds.

Taking one or two portions of oily fish per week is advised. Avoid fish that contain high levels of mercury, like shark, swordfish, marlin and king mackerel, as they can affect the baby’s nervous system.

Iron:

Iron deficiency during pregnancy can weaken the growth of the baby. Many women of childbearing may be at risk of low iron levels. These are checked during pregnancy and supplements may be advised if body stores are low.

Foods high in iron are red meat such as beef, lamb and pork. Plant sources like spinach, pulses, and whole grain cereals. Iron from plant sources is less absorbed by the body than from animal foods. Iron from plant sources can be absorbed by eating them with vitamin C-rich foods like fruits and vegetables.

Calcium:

Calcium is essential for the growth of strong bones. Foods rich in calcium are dairy products like milk, yoghurt and cheese. Plant sources like tofu, green leafy vegetables and fortified foods. Calcium supplements may be advised if body stores are low.

Replace saturated fats with unsaturated fats:

Fats are an important part of a healthy diet. But all fats don’t have the same effect on health. You should limit your intake of food high in saturated food like fatty meat and tropical oils like coconut oil replacing them with unsaturated fats such as unsalted nuts, avocado, oily fish and plant oils like rapeseed oil and olive oil.

Drink plenty of fluids :

Hydration is very important for overall health. During pregnancy, the intake of plenty of fluids can reduce the chance of constipation and urinary infections.

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