HOW TO PLAN YOUR DIET THROUGHOUT YOUR PREGNANCY!
Written by Liza John
Eating healthy is important at any time, but during pregnancy, the stakes are higher and so are the rewards.
During pregnancy, you need more of certain nutrients to aid your baby’s growth. Making smart choices and eating healthy can make a huge difference.
A healthy diet in pregnant women has been linked to good brain development, healthy birth weight, as well as a reduced risk of numerous birth defects and common ailments during pregnancy.
Planning your diet will save time, stop you from being anxious or overwhelmed, and stop you from falling for cravings.
Through the rest of this blog, we will help you prepare a healthy pregnancy diet.
Balance Is Key
According to the American College of Obstetricians and Gynaecologists, you need to consume around 300 extra calories each day when you’re pregnant.
A healthy diet contains a variety of foods consumed in moderation. Even if you give in to your cravings, control the portion size.
Let’s see what foods a balanced diet consists of.
Complex Carbs
Complex carbs are packed with nutrients, high in fibre, and digest slowly, keeping you full for longer periods. They help control your weight and keep cravings at bay.
Complex carbs can be found in fibrous and starchy foods like whole grains, cereals, oats, and corn.
Replace simple carbs like white bread with complex carb alternatives like whole-wheat bread, or fruit juice concentrates with 100% fruit juice. Check the labels of products you buy as added sugar might come from places you least expect.
Protein
Protein is crucial for your baby’s healthy development, during pregnancy you’ll need at least 75g of protein each day.
Lean meat, poultry, fish, dairy, and eggs are excellent choices of protein. Try to get some protein with each meal. While cooking ensures that the meat is cooked well without any pink meat.
Try to get about 2 servings of seafood each week, apart from protein they are rich in omega-3 fatty acids. However, avoid seafood that may contain high levels of mercury like swordfish or sharks.
For you vegans out there, legumes are your go-to for protein. With a wide array of legumes including, white, black, kidney beans, lentils, split peas, chickpeas, and more to choose from, you’ll never get bored of legumes.
Veggies and Fruit
Pack with vitamins, minerals, fibre, and some good natural sugar. Incorporate as many fruits and veggies as you can into your diet.
You don’t have to be a rabbit and crunch through bland salads just for the sake of it. Cook up some tasty and healthy smoothies, soup, pasta sauces, or lasagne.
Healthy Fats
Fat? Yes, you read that right. Fats aren’t always bad for you. While consuming them in excess might be unhealthy, you shouldn’t eliminate all fat from your diet.
Fried, greasy, and processed foods contain trans-fat and are extremely unhealthy. On the other hand, essential fatty acids like Omega-3 and saturated fats are vital for healthy fetal development.
Healthy fats can be found in nuts, seeds, dairy, and fatty fish.
Fluids
Staying hydrated during pregnancy prevents you from developing constipation, or urinary tract infections.
You should drink at least 2.5 litres of water each day to avoid dehydration. Also, limit your caffeine to 200mg each day.
Nutrition For Each Trimester
While you need to maintain a balanced diet throughout your pregnancy, there are some nutrients you need to give more priority during each trimester to suit your body and the baby’s growth.
First Trimester
During the first trimester (roughly 4 to 13 weeks), you’ll need more folic acid, iron, and vitamin B6.
Folic acid protects the baby from neural tube disorders such as spina bifida.
Iron is necessary for red blood cells to carry oxygen and helps prevent anaemia and tiredness.
Vitamin B6 is necessary for the production of haemoglobin in the body.
Second Trimester
For the second trimester (14 to 27 weeks), you’ll need to focus on Vitamin D and Calcium.
Calcium and Vitamin D play vital roles in the form of healthy and strong bones, teeth, and gums.
You can find calcium in green leafy vegetables or dairy products. Basking in the sun produces Vitamin D in the body.
Third Trimester
Your baby’s growth is accelerated in the last trimester; get plenty of lean protein and Vitamin K into your diet.
Vitamin K helps form blood clots and helps wounds heal, which you’ll need postpartum. You can find Vitamin K in green leafy vegetables like spinach, lettuce, or broccoli.
Final Thoughts
Forming and sticking to a balanced diet can help you cope with pregnancy better and prevent several complications that may otherwise arise. Focus on consuming whole foods and taking proper prenatal supplements as directed by your doctor. Cheating once in a while is okay, don’t beat yourself up for it. Drink enough water. You got this!