As a pregnant woman you need to educate yourself on the best foods to eat when pregnant because food is the main source of nourishment for you and your baby. Maximizing your portions of food is not the only matter you should consider, but also how that food provides the nutrients for your growing baby. The quality of food you consume decides your baby's health, and so if you followed an unbalanced diet previously, you'll need to change it because your body requires more essential ingredients now.
Varying the foods in your pregnancy diet is important for your body so that it gets all the nutrients needed. At least five portions a day of fruits and vegetables are required. Starchy food is required as well, and is found in bread, rice, pasta and potatoes; Whole grain options are recommended. Lean meat, chicken, fish, eggs and pulses (bean and lentils) are great examples of protein sources. Fibers are necessary for preventing constipation and are found in fruits, vegetables and poultry. And of course dairy products such as milk, yoghurt and cheese are essential for they are rich sources of calcium. Cut down on foods that are considered empty calories like biscuits and cakes.
Folic acid: A woman needs folic acid even before conceiving. Folic acid can help prevent neural tube defects such as spina bifida. Good sources of folic acid are beans, fruits, green vegetables, orange juice, lentils, peas and rice. It's recommended for pregnant women to take a daily 400 microgram supplement of folic acid for two months before conception, and three months through pregnancy.
Iron: Blood is needed to supply nutrition for the embryo; therefore a woman's body needs more iron than before pregnancy. Foods to eat when pregnant that contain iron include green vegetables (broccoli and spinach), red meat, eggs and sea food (tuna and salmon). Iron is easily absorbed when it's taken along with vitamin C. Cut down on tea and coffee because they can interfere with the absorption process.
Fish: Eating fish as part of your pregnancy diet is recommended as fish is known to be good for your health and the development of your baby. You just need to avoid certain types of fish and control the amount you eat from others, and that's due to the high level of mercury that fish has. Try to avoid the following types: shark, swordfish and marlin, and try to limit the amount of tuna you eat.
Vitamin D: Not found in many types of foods, but basically we get most of it from the sunlight. You have to take a supplement containing 10mcg of vitamin D every day.
Since there is nothing more important than your baby's health, you should be smart regarding the foods to eat when pregnant. Just remember you are not eating alone, there is another human being inside eating with you, and this should count. It is true that morning sickness and cravings make a balanced diet seem too hard, but a little extra effort can make miracles!
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