Eating for two? What are the recommended foods for a pregnant woman?

Pregnancy is the most wonderful tie for all couples. Despite it being great news, it also comes with its difficulties. One of the major difficulties is the nutrition part. For pregnant women, nutrition is always a priority considering that the mother has to eat for two – Yes! The mother has to be healthy and the baby in her womb has to be healthy. A woman needs to access nutritious foods and safe diets to support optimal growth and development for their children, as well as the women’s wellbeing during pregnancy. The following article covers what are the recommended foods for a pregnant woman

Read more: Eating for two? What are the recommended foods for a pregnant woman?

The key points to nutrition during pregnancy

As a pregnant woman, a nutritionist recommends eating an extra meal in addition to the 3 regular meals and 2 snacks to support your nutrition and that of your unborn baby.

• Drink plenty of clean safe water.
• Take foods rich in fibre to prevent constipation. For example, fruits and vegetables
• It is also crucial to avoid beverages with high content of caffeine. For instance, coffee and tea. This is to prevent the hindrance of iron absorption
• Calcium and phosphorus are essential in bone formation and regulatory processes during pregnancy and fetal development.
• Also, visit a doctor who can prescribe Iron and Folic Acid supplements (IFAS) daily throughout the pregnancy period. Moreover, this is meant to prevent anaemia, neural defects and of course low birth weight
• Consume iodized salt to enhance brain development for your child.

It is advisable to consume 10 different groups of foods per day to get all the right nutrients for you and your child and on the minimum consume at least five of each food category outlined below. Therefore, the nutritionist expert recommends the below foods that you should take when pregnant:

Grain and Grain products is one food group

The consumption of grains, grain products and starchy foods by pregnant will help provide the needed energy. They contain fibre that helps in the lowering of cholesterol levels. Further, some of the good sources you can consume in this category include: maize, potatoes, bananas, millet, wheat, cassava, rice, bread, pasta, and wheat.

Pulses and legumes-Food group

A pregnant woman needs a sufficient supply of proteins to boost the fetus’s growth, and energy as well as minerals and vitamins. This combination is found in large quantities in pulses such as beans, lentils, cowpeas, soy milk and chickpeas.

Nuts & Seeds as the third food category

The urge for a snack during pregnancy is almost inevitable. Getting a healthy snack is always a problem. Taking some nuts and seeds can act as a very nice snack as well as a healthy snack. From the seeds and nuts, the pregnant mother can obtain a sufficient supply of proteins, minerals such as zinc, vitamins and healthy fats. They will play an important role in helping the baby grow as well as helping the mother manage the baby-bump weight. The seeds and nuts include sunflower, pumpkin, sesame seeds and cashew, almonds, and peanuts just to mention a few.

Dairy & Dairy products

There is a wide range of dairy products that a pregnant mother can enjoy with great pleasure. Getting a Glass of milk or yoghurt helps in supplying the expectant mother with calcium. Calcium helps the baby develop healthy bones and teeth in the future. The mother can enhance her bones making her strong enough to carry the pregnancy. Other dairy products include sour milk, cheese and butter.

Flesh foods

During the gestation period, blood is a very important determinant of the baby’s health. A good blood supply helps sufficiently feed the unborn baby. The pregnant mother needs to have a sufficing supply of iron to help build enough blood for her and the unborn baby. Flesh products such as meat, poultry and fish supply the body with much-needed iron. They also supply the body with protein, energy, vitamin and minerals such as iron and zinc.

Eggs- food for a pregnant woman

Eggs are a great source of energy, protein and vitamins. It can be consumed in different methods such as boiled or fried. Its consumption is also diverse since it can be good for breakfast, a mid-morning snack or dessert.

Dark Green Leafy Vegetables

The dark leafy vegetables though despised by many are an essential source of a wide variety of vitamins. For instance, vitamin C, A, E and K. If you are pregnant, it is advisable to regularly consume spinach, kale, among others

Fruits & Vegetables Rich In Vitamin A

Fruits are unarguably a must-have during pregnancy. They provide the body with several minerals like folate and vitamins such as Vitamin A that is essential in helping the body fight diseased. This can only be translated as a gate pass to a healthy pregnancy journey. It is advisable to consume ripe mangoes, melon, pumpkin, ripe pawpaw,

Other Vegetables

They help in digestion. In addition, they lower cholesterol. They include cabbages, cauliflower, cucumber, green pepper, onion, tomatoes, mushroom, egg plant etc.

In Summary

A pregnant woman’s diet plays an important role in the development of the baby. It will majorly determine the baby’s health during pregnancy and in its future development. Avoiding some foods is as important as observing the good ones. A pregnant mother should avoid consuming raw eggs, smoked foods, preserved foods or fermented foods as they might endanger the life of the infant as well as that of the mother.