Now that you’re pregnant, you’ll likely begin to hear people telling you that you are eating for two. While your appetite is about to increase and you may feel like you’re eating for two, that’s no excuse to fill up on everything in sight. When it comes to your pregnancy diet, you’ll want to consider more than the quantity of foods you are eating.
Your pregnancy diet will be an important part of your pregnancy. Even though you’re not a Mum just yet, what you do and how you care for yourself will impact your baby’s health even now. Having a well rounded and nutritious diet while you’re pregnant can help you have more energy, gain the weight you need in a healthy way, and give your baby the core building blocks to strong bones, hair, skin, and brain and cell development.
Pregnancy Diet: Quality vs. Quantity
Your body requires a certain amount of calories and nutrients every day for your baby to grow healthy and strong. It’s necessary to maintain a balance between eating enough and eating the right things. While you might be packing on the pounds with fast foods, thus meeting your daily amount of calories, you aren’t eating the right foods. The quality of the food you eat is far more important than how much you eat.
Fast foods, snacks, sweets, and what you might call “junk foods” are empty calories. Yes, they fill your belly and keep you from being hungry but the nutrients in them are few and far between. When you fill up on foods that speak to your sweet tooth, your growing baby will take the nutrients, vitamins and calories that they require from you; leaving you with the junk foods and sweets as your main source of nutrition.
You do need a certain amount of sugars and fats in your diet but too much of them doesn’t allow your body to get what it needs in terms of vitamins and minerals. Your body changes while you’re pregnant and you will require more in terms of calcium, protein and iron in order for you to stay healthy throughout the pregnancy and for your baby to grow healthy and strong.
Pregnancy Diet: Recommended Vitamins and Minerals
Your developing baby requires four essential nutrients:
- Protein
- Calcium
- Folic Acid
- Iron
Each of these nutrients has specific jobs to ensure that your baby continues to grow on schedule and develops properly. In many ways, they benefit you as well.
Adequate protein repairs and builds body tissues and cells. The baby’s placenta is also dependant on protein for cell growth and producing blood cells.
Calcium is necessary because it helps your baby’s bones and teeth develop. Additional calcium is necessary to make sure your bones are healthy as well and to protect you from osteoporosis later in life.
Folic Acid is essential in preventing birth defects such as Spina Bifida. It also helps your baby’s blood and protein creation.
Iron in your diet helps your baby’s blood supply and blood cells develop properly. It also helps to prevent you (and your baby) from becoming anaemic.
Other vitamins such as vitamin C, B6 and B12, vitamin K and even carbohydrates need to be a part of your daily diet.
Pregnancy Diet Warnings
While you’re chowing down and enjoying your pregnancy diet, you do need to keep in mind that some foods and even beverages are not recommended. What you may have indulged in before your pregnancy is now considered hands off while you’re gestating a new life. Heed the warnings of your doctor before putting these foods to your lips:
Caffeine – Coffee, chocolate, and fizzy drinks have come under some scrutiny in recent years as they have become linked to miscarriages and low birth weight in babies
Alcohol – Dangerous for your baby as it can result in foetal alcohol syndrome. Alcohol should be avoided throughout your pregnancy.
Raw Foods – Eggs, fish and shell fish should be avoided. Shark, swordfish and mackerel can all be high in Mercury and can therefore be dangerous to a developing baby.
Soft Cheese – Brie, feta and other cheeses labelled as “fresh” are often unpasteurised and not recommended by doctors.
Speak to your doctor in detail about the effects of eating these and other foods during your pregnancy. Your doctor may have specific guidelines he or she wants you to follow.
Overall, your pregnancy diet should be one of the most enjoyable parts of your pregnancy. You can generally eat without worry as long as your weight gain stays on track and you choose a variety of foods that are healthy and nutritious for you. Choosing the right foods is the best way to keep your energy levels up as well as keep you in good health during your pregnancy.
Recommended Reading
For more information and advice on what to eat during your pregnancy, take a look at the following books:
I’m Pregnant! Now What Do I Eat?
The 100 Healthiest Foods to Eat During Pregnancy
Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be
Expect the Best: Your Guide to Healthy Eating Before, During, and After Pregnancy
Real Food for Mother and Baby: The Fertility Diet, Eating for Two, and Baby’s First Foods
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