Diet changes to make during pregnancy
HAVING to eat for two can make mommies-to-be very nervous. It is a big responsibility, especially with all conflicting information going around. Is fish good for you and the baby, or does it contain too much mercury? Do eggs spike your cholesterol?
Nutritionist Lujain Sayed tells all about the best kinds of food for pregnant women.
“I always encourage women to keep a healthy lifestyle before, during and after pregnancy. Pregnant women should eat balanced meals and stay away from junk food and foods filled with fat and oils,” she said. “Pregnant mommies should also do some sports because active women have easier deliveries. Of course they should consult with their doctor about the kind of exercise that would be right for them,” she added.
Good food for pregnant women is great food for everyone, but there are certain foods in particular that provide the nutrients mommies need to produce a healthy baby. “When the mommy is pregnant, everyone in the house should follow the same regime to help her monitor what she eats and what she doesn’t,” said Sayed. “If the mother was at a healthy normal weight when the pregnancy started, she will only need to eat around 400 calories more each day. Underweight pregnant women need to eat more and overweight ones need to eat less. It is healthiest to gain only 12 to 17 kilos during pregnancy,” she added.
Calcium is the basic for building bones, teeth and nails; so pregnant women need to take some calcium every day. “This also helps the function of muscles and nerves,” said Sayed. “A glass of milk is not enough if you’re wondering. Pregnant women would need to include calcium in every meal of the day by using spinach, orange juice, low fat yogurt or cheese,” she added.
Protein is the essence of every healthy regime; it helps build the body’s cells. “We can find good proteins in beans, nuts, dairy, lean meat, eggs and soy beans,” said Sayed. “So the next time pregnant mommies need to snack, I recommend a cup of yogurt or a handful of walnuts or even boil some soy beans and have a nice snack,” she added.
“Salmon is another great source for protein and it is an even greater source for Omega-3 fats. Unlike other fishes, salmon has low amounts of mercury,” said Sayed.
Add colorful fruits and vegetables to your main meals and in snacks, this will insure the baby will get a variety of nutrients. “Eat everything green, yellow, red and orange because they all provide the body with different vitamins and minerals and they actually taste good,” said Sayed. “Give close attention to dark green leaved vegetables such as spinach and kale, they are full of vitamin A, C an K. Those are good for the baby’s eyes, skin, bones and organs,” she added.
“Lean meat is also a great source of protein and iron which are critical component of red blood cells. But if you’re vegetarian you should invest in dark leafy greens, cooked dried beans, tofu and dried fruits,” said Sayed.
For those who are worried about the high cholesterol in eggs, Sayed says there is no need for concern. “Natural cholesterols are better accepted than the ones in fast food dishes. Even though eggs are high in cholesterol, they are low on saturated fat,” she said. “One egg contains around 90 calories only, it also has more than 13 vitamins and minerals and lots of protein which is great for pregnancy,” she added.
Day snacks should include vitamins, calcium, protein and iron.
“Popcorn is full of whole grains and complex carb filled with fiber. It contains vitamin E and iron. Other whole grains, such as oatmeal, corn, wheat and rice are also good food for pregnant women,” said Sayed. “Beans contain the most fiber and protein of all vegetables, this is great news for you because it is also full of iron, calcium and zinc so make sure you eat lots of lentils, black beans and chickpeas,” she added.
Finally, water. Sayed said that she could never stop talking about the importance of drinking water. “Make sure you always walk around with a bottle of room temperature water. You need at least eight full cups a day to benefit from it,” she said.
“Studies show that babies in the later stages of pregnancies can taste the food mommies eat through the amniotic fluid. This is a good reason why pregnant women should always eat healthy to expose their babies to those kinds of food and help them accept it after birth,” said Sayed. “It helps the baby build new cells deliver nutrients and flush toxins. It also makes you feel full and less tempted to eat more,” she added.