What to eat when pregnant
WITH all the excitement of pregnancy comes a lot of questions, a common one being: What do I eat?
It is important to follow a healthy diet at any time in your life, but it’s especially necessary during pregnancy. A balanced diet will help your baby to grow, develop, and maintain a healthy weight.
Here are some tips from UNICEF Parenting for how to shift your diet to accommodate and nurture your new family member.
How do I follow a balanced diet during pregnancy?
A nutritious diet is one that includes a variety of healthy foods from each food group:
Fruits
Vegetables
Grains
Protein
Dairy
Oils and fats.
What vitamins and minerals do I need during pregnancy?
The key vitamins and minerals you should make sure you’re getting throughout your pregnancy are:
Calcium
Iron
Iodine
Choline
Vitamin A
Vitamin C
Vitamin D
Vitamin B6
Vitamin B12
Folic acid.
How can I make sure I’m getting enough folic acid?
Because it’s hard to get 600 mcg folic acid from food alone, you should take a daily prenatal vitamin or folic acid supplement with at least 400 mcg to make sure you are getting everything you need. If you are planning a pregnancy, start taking these as soon as possible or as soon as your pregnancy is confirmed. Speak to your health-care provider to learn more about the right supplement for you.
What foods should I avoid when pregnant?
Pregnant women may be more susceptible to certain food-borne illnesses, which can result in pregnancy complications. During your pregnancy, foods to avoid include:
• Raw, unpasteurised milk and soft cheeses made from unpasteurised milk. These may contain listeria, a bacteria that can cause an illness called listeriosis.
• Food past its expiration date, as they can contain bacteria.
• Raw and undercooked meat products such as sausages and cold cuts. These can contain parasites like toxoplasma gondii or bacteria like salmonella or listeria.
• Uncooked fish and seafood as it can contain high levels of bacteria and parasites.
• Some varieties of fish are high in mercury and should be avoided. This includes most predatory fish, such as shark, swordfish, marlin, and king mackerel.
• Smoked but uncooked fish, such as smoked salmon.
• Uncooked sprouted seeds, grains, and beans. Raw sprouts (such as bean, alfalfa, and radish sprouts, as well as ready-to-eat salads) can contain harmful bacteria such as listeria, salmonella and E coli.
• Raw or undercooked eggs, which can carry the salmonella bacteria.
• Liver and other organ meats. Although liver is very rich in iron, it is not recommended for a pregnant woman to consume because of its very high content of vitamin A and the potential risk for toxicity.
How do I safely prepare foods while pregnant?
•Wash hands with soap before eating.
• Wash all eating utensils thoroughly after use.
• Cook meat thoroughly.
• Wash uncooked vegetables, salad leaves,
and fruit carefully before eating
• Store food at the appropriate temperature.
• Consume food immediately after cooking.
How much more do I need to eat when pregnant?
During the first trimester you don’t need to eat any extra portions. In the second trimester you will need an extra 340 calories per day, and in the third trimester, about 450 extra calories a day. To get the extra energy you need, try to keep healthy snacks on hand, such as nuts, plain yoghurt, and fresh fruit. To find a plan that works for you, speak to your health-care provider.
Can I follow a vegetarian or vegan diet while I’m pregnant?
If you are following a vegetarian or vegan diet, it is important to make sure that you are getting enough iron, zinc, calcium, and vitamins B12 and D. To find a solution that works for you, speak to your health-care provider or registered dietitian/nutritionist.
