What to eat when EXPECTING
Eating well during pregnancy is about having a balanced diet that includes proteins, carbohydrates, calories, fats and fibre
For every expectant mother, being the only life support for a child for nine months can be an overwhelming responsibility. But to stay happy and healthy through these exhilarating months is as important as a smooth and trouble-free pregnancy. After all, a healthy pregnancy is a healthy baby in the making. Learn how to maximise both your happiness and health quotient. So, once you are pregnant, make good nutrition a priority.
Eat balanced meals on time. It’s always better to eat many small nutritious meals rather than large meals throughout the day.
Calorie requirements vary from woman to woman but most women need approximately 300 extra calories per day to meet the increased metabolic needs of pregnancy.
Protein intake should be increased by 10 g a day and can be met through meats, milk and eggs or vegetarian sources such as nuts and seeds, milk and other dairy products, pulses and soya products.
Get enough fibre through fresh fruits and vegetables. Wholegrain breads and cereals are the best sources of fibre in the diet. The less processed or refined these foods are, the higher the fibre content.
Fat in the diet provides substances that are essential for cells to form and keep their shape. They are also the only source of vitamin E in the diet and help protect growing cells. Stick to good fat sources.
If diet is varied, you are likely to get the nutrients you need. Pick snacks that will supply all essential nutrients.
The need for iron also increases during pregnancy to support the increase in maternal blood volume, formation of haemoglobin, normal development of the foetal circulatory system, and foetal iron that the baby will continue to use after birth. Red meat, liver, turnip, green veggies, wholegrains, nuts and seeds, pomegranate (with a dash of lemon) and fortified cereals are good sources of iron. But often iron supplements may become necessary too.
Adequate zinc levels in pregnancy help prevent infectious diseases, avoid abnormally long labour, and support foetal growth. Zinc and iron are found in meats, fortified breakfast cereals and dried beans.
Calcium is an important mineral that a mother-to-be needs. An increase in dairy products such as skimmed milk, cheese, yoghurt and puddings is an easy way to consume lots of calcium. Good non-dairy sources of calcium include salmon, broccoli, beans, sesame seeds, figs, beans and almonds.
Folic acid is also top of the list. It is a Vitamin found in leafy green vegetables such as broccoli, spinach, orange juice, legumes, nuts, avocado, liver and fruit and milk. Some may need to take a multivitamin or prenatal vitamin to meet this requirement. Folate is essential to prevent anaemia in the mother and neural tube defects in the baby.