Many mothers today are very well informed when it comes to raising healthy babies - from breastfeeding to preparing the right kinds of food. However, remember that raising healthy children starts when you begin learning about the right foods to eat when pregnant. Nutrition during pregnancy has a large bearing on the health of your child. Insufficient nutrients may lead to unfortunate cases of congenital defects and diseases, which are usually very hard to correct.
It is therefore very important that you know about the right foods to eat when pregnant, which will in turn ensure that you maintain a healthy pregnancy diet. Simply put, your pregnancy diet must include a variety of foods from the four basic food groups: proteins, vitamins, minerals and carbohydrates. Specifically, you need at least six to eleven servings of carbohydrate sources such as breads, pasta and rice; two to four servings of fruits (make sure to include citrus fruits); four or more servings of vegetables, preferably green leafy ones; three servings of proteins from meat, poultry, fish, eggs and nuts; and four servings of dairy products such as milk (non-fat or low-fat), cheese and yogurt. As for sweets and fats, they are not to be avoided completely (might be virtually impossible to do so), but should only be taken sparingly.
Pregnant women should ensure sufficient levels of four important nutrients necessary for the proper development of their baby. They are as follows:
Folic Acid: You need at least 400mcg of folic acid, lack of which may lead to neural tube defects in your baby. Folic acid is abundant in dark green leafy vegetables, beans, peas, lentils, oranges and legumes.
Calcium: You need 1000-1300mg of calcium for the healthy development of your baby's bones and (future) teeth. Good sources include milk, yogurts and cheeses.
Iron: During pregnancy, you produce extra blood to cater for yourself and your baby. Iron is essential for blood development. Insufficient iron levels can cause anaemia, which can pose a danger to both you and your baby. Sources of iron include red meat, dark poultry and fish. Adequate amounts of vitamin C (found in citrus fruits, strawberries and brussel sprouts) are also necessary for the proper absorption of iron, as well as many other vitamins and minerals.
Vitamin A: Vitamin A is essential for your baby's proper development and prevention of congenital problems. Foods to eat when pregnant that are rich sources of vitamin A include sweet potatoes, pumpkins, turnips, carrots and liver.
Prenatal vitamins are very important, not to mention convenient, as they ensure that you are getting adequate levels of the essential elements required for you and your baby. Regular multivitamins may also do, but check the label beforehand and see if it has the amounts you need.
Knowing the best foods to eat when pregnant is crucial for the healthy growth and development of your baby. This is where your responsibility starts as a mother. It is not very difficult to pursue a healthy diet during pregnancy. All it takes is some self-discipline and some getting used to.
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