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· 23 Dec 2021

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A healthy diet when pregnant

The needs of the body change drastically during pregnancy, especially in the first trimester when morning sickness can be at its worst. While pregnant women will find that their appetite increases, they also need to make sure that they’re eating the right foods to provide the proper nutrients to their growing babies and themselves as well. Here are just some of the things you’ll need to make sure you eat if you’re expecting, plus some examples of food sources for each category.

Folate or folic acid
This is essential for brain development in your baby, and you’ll want to make sure that you take it as soon as you know you’re pregnant. Folate-rich foods include leafy greens (like spinach), beans, citrus fruits, broccoli, lentils, and nuts. There are also some fortified foods (like cereal) that are rich in folate.

Omega 3 fatty acids
Our bodies can’t make omega 3 fatty acids on their own. These polyunsaturated fats are essential for brain and heart health, as well as for fetal development. Omega 3s are found in fish, seafood, some plant oils, flaxseeds, and walnuts. Expecting mothers should eat at least two servings of fish per week (preferably oily). One serving is roughly 4 ounces—that’s about one small tuna steak or two large salmon fillets.

Protein, iron zinc calcium, and vitamin A, C,D, E
Protein is an essential nutrient for a healthy diet, especially for pregnant women. Why? Because protein helps build and repair tissue in your body as well as help you gain muscle and lose fat (improving your body composition). It’s also essential for both baby and mother’s health; without it, serious medical conditions can occur. Iron is another crucial nutrient for pregnant women. Iron deficiency can lead to anemia during pregnancy, which can cause fatigue, dizziness, lightheadedness, and an increased risk of infection.

Fats
Healthy Fats in a Healthy Diet, or Horrible Fats in an Unhealthy Diet? – There’s no doubt that fats are an important part of any diet. But how do you know which fats are healthy, and which ones are going to hurt your health? This is one area where pregnant women (and their partners) have plenty of questions.

Carbohydrates
Whole grains, fruits, and vegetables should be staples in your diet while you’re pregnant. These foods are high in fiber, which helps keep your digestion running smoothly. However, it’s important not to load up on simple carbohydrates like white bread or pasta because they lack vital nutrients (although complex carbs from whole grains are okay). The bottom line is simple: choose nutrient-rich carbs over processed ones whenever possible.

Calories
All women need more calories than usual when they’re pregnant. Women who are carrying twins or triplets need even more. A 165-pound woman, for example, will require an extra 600 calories per day, while someone carrying twins will want to consume around 3,400 calories a day

Water consumption
A healthy weight gain during pregnancy is between 25 and 35 pounds. The idea of gaining all that weight may be daunting, but if you keep yourself hydrated throughout your pregnancy, you’ll prevent both dehydration and bloating. Make sure you drink plenty of water each day—you should consume about 10-12 glasses per day (one glass is roughly 8 ounces). Most expectant mothers are even told to double that amount as they grow larger