YOU ARE WHAT YOU EAT
A healthy diet is vital for a healthy pregnancy, but what should you eat exactly? And what about supplements? IF YOU FOLLOW a healthy diet during pregnancy, you’ll get the proper vitamins and minerals. But it’s still important to take certain vitamins and minerals as extra supplements to ensure that your baby develops optimally and you stay healthy. Ask your doctor at the beginning of your pregnancy which multivitamin they would recommend as a dietary supplement. FOLIC ACID Supplement your diet with folic acid, since you need to get enough of it – before and during your pregnancy. This mineral is important because it can prevent birth defects such as spina bifida, brain damage and hydrocephalus. VITAMIN B12 This nutrient works alongside folic acid and helps to prevent birth defects such as spina bifida. It also supports the brain development of the foetus. MAGNESIUM It’s important to take this mineral as a supplement, as it lowers the risk for developmental damage caused by cerebral palsy or premature birth. CALCIUM Supplement your diet with calcium because it promotes the development of baby’s bones and helps to prevent premature birth and pre-eclampsia. IRON This important nutrient helps to transport oxygen to all your organs and the foetus. Too little iron may lead to anaemia. Supplement this mineral to help prevent premature birth and low birth weight. It also boosts your foetus’ brain development and growth. OMEGA 3 AND 6 Omega 3 fatty acids support the development of your unborn baby’s sight, nervous system and brain. It can also help prevent postpartum depression. In addition, omega 6 helps with foetal brain development and forming of cell membranes. VITAMIN C This vitamin helps with the absorption of iron and with the forming of the skin of the foetus. It’s an antioxidant that strengthens the immune system. VITAMIN D It promotes brain development and immune function. It prevents weak bone development in your unborn baby. ZINC Zinc is an important mineral during pregnancy because it’s necessary for cell division. THIS LOOKS IS WHAT LIKE A HEALTHY DIET #1 SOMETHING OF EVERYTHING A well-balanced diet is filled with a large variety of healthy food types. If you include food from all the colour groups every day of the week, you know you’re following a balanced diet. Raw and unprocessed food without colourants or flavourants has the highest nutrient value. #2 FOLIC ACID Nutritionists say you need to take a supplement, but also choose food that’s packed with this mineral: broccoli, dark salad leaves, nuts, lentils, asparagus, avocado, banana and fortified wholewheat breakfast cereals. #3 OMEGA 3 FATTY ACIDS Have oily fish such as sardines and salmon three times a week and also plenty of leafy greens. Seafood is also a source of calcium. Make sure to eat some omega 3 enriched eggs and bread. Also look for a supplement that contains DHA, especially in the last trimester, when the brain of the foetus develops rapidly. #4 FIBRE Your metabolism slows down during pregnancy, but for good reason: it helps your body absorb more nutrients. But it does unfortunately mean that you might battle with constipation. Be prepared by eating lots of veggies, fruit and fibre-rich breakfast cereals and drinking about two litres of fluid every day (preferably water or rooibos). Some other fibre-rich food: sweet potato, brown rice and popcorn. #5 IRON AND ZINC Eat enough red meat, pork, chicken, eggs, spinach, raisins, dried beans and dried fruit to keep up your iron intake. You can also take iron supplements, especially if you’re anaemic. Make sure to take vitamin C with your iron-rich food, because it helps your body absorb iron. Good sources are oranges, grapefruit, strawberries, guavas, green and red peppers, tomato, broccoli and cauliflower. You can ensure the two of you get enough zinc if you regularly eat meat, drink milk and opt for wholewheat foods.