What foods are ideal in pregnancy?

A nutritious diet is necessary for the mothers-to-be

 as well as for the babies....

Eating a nutritious and carefully planned diet during pregnancy is the best way to take care of yourself and your baby. However, contrary to common notion a balanced diet is not equivalent to a nutritious diet that is suitable for expectant mothers. 

 "There are women who need to make some changes during their pregnancy. They include very young girls (adolescents who are still growing); women who are underweight or overweight when they conceive; women who have had more than 3 pregnancies; women who eat a restricted diet (e.g. macrobiotic, vegan); women who have been eating a diet which they consider has been unhealthy; and women who have any complications. If you fit within these categories you may need special nutritional advice,".

What foods are ideal in pregnancy? 

The following food groups help in providing necessary vitamins, minerals and protein for a healthy pregnancy and a strong baby: vegetables (at least 5 servings every day) and fruits (at least 2 servings per day); cereals, including breads, rice, pasta and noodles, preferably wholegrain; dairy products such as milk, yoghurt, hard cheese or cottage cheese - these are a good source of calcium to help you reach the recommended daily intake of 1000 mg (1300 mg of calcium a day is recommended in 14-18 year old females who are pregnant); and lean proteins such as fish, meat, poultry (e.g. chicken) or alternatives such as eggs and nuts; pulses (at least 1.5 servings per day). 

Beware of infection:

If you are eating only nuts and pulses for protein you will not be getting the iron, vitamin B12 or zinc that is required for good health. You will need to ensure that these nutrients come from other portions of your diet. Chilled, smoked or uncooked fish or seafood products should be avoided during pregnancy as it can be infected with the Listeria bacteria. Infection with Listeria can cause listeriosis, a flu-like illness that can harm your baby. 

"Other foods which can cause listeriosis are pre-cooked chicken and other chilled, pre-cooked meat products; stored salads and coleslaws; soft, semi-soft and surface-ripened cheeses and unpasteurised milk. All fresh foods should be washed thoroughly before eating. Unwashed fruits and vegetables may be contaminated with Toxoplasma, a bacterium found in cat's faeces that can cause toxoplasmosis - an infection which can harm your baby. Restrict foods which are high in sugar such as fizzy drinks or undiluted fruit juices, fats (french fries, cakes or chocolates) and salt (potato chips or pre-packaged noodles or stock)," she explains. 

The misconception:

Although women often feel hungrier during pregnancy (due to the demands of a growing baby and placenta), literally eating for two is unnecessary. Let your appetite guide you. If you feel hungry, eat healthy mid-meal snacks from the food list given above. Ideal snacks include yoghurt, fruit, washed vegetable sticks, muffins, nuts, dried fruits or drinks such as fruit smoothies. Most women will gain some extra non-baby weight during pregnancy. This is a natural phenomenon which is designed to help you breast feed well. This extra weight will generally come off when breast feeding is established if you maintain the diet outlined above. 

The weight might also increase if one has stopped smoking. A pregnant woman has to quit smoking as it is harmful for the mother and the baby 

Nausea and vomiting:

Morning sickness can mean that the healthiest of eaters find it hard to maintain a balanced diet. In most cases morning sickness will settle down by the 15th week of your pregnancy and you can resume your normal diet. Try to eat healthy foods when you can - eat small amounts. 

Drink plenty of fluids:

Drink plenty of fluids every day (between one and 2 litres). This will help prevent urinary tract infections (cystitis) and constipation. Don't be tempted to reduce your fluid intake just because you need to urinate more often. 

The genetic make up

The genetic make up of some women means they have an increased chance of having a child with neural tube defects such as spina bifida. Recent studies have shown that these women can reduce, but not eliminate, the chances of their child developing neural tube defects if they increase the amount of folate that they eat. As there is no practical way to determine which women have this genetic make up, it is recommended that all women eat a healthy diet rich in folate such as vegetables, fruits and cereals. Experts recommend for pregnant or women who plan to conceive, should take about 0.6 mg of folate daily. 

In addition to consuming folate as part of a varied diet, folate supplements containing 0.4 mg of folate should be taken every day from 4 weeks before conception until the 12th week of pregnancy. You can purchase folate supplements from a pharmacy, supermarket or health store or by prescription from your doctor. Folate is available on its own or as part of a multivitamin and mineral supplement specially formulated for pregnant women. 

The iron factor:

You need more iron when you are expecting, and iron supplement can be beneficial for a lot of women. Your doctor can prescribe whether you need an iron supplement or not. 

Iodine: Recent evidences suggest pregnant women do not get enough iodine in their diet. You may benefit from taking multivitamins and mineral supplements that contain iodine or you can use iodised table salt. Adequate iodine is essential for the baby's development, especially brain development.