Biruk Baye

@birukbaye · 10 Dec 2021

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Which healthy food to eat during pregnancy?

It's important to stay healthy while you're pregnant. It will help your baby grow strong and healthy, too. Follow these tips for what to eat during pregnancy:

Get your nutrients from whole foods like fresh fruits and vegetables, whole grains, legumes (beans), nuts (this is the only kind of nut you should consume during pregnancy), omega-3s, protein sources like lean meats or vegetarian protein substitutes with 16 grams of protein per serving.

Drink lots of fluids but limit milk intake since milk doesn't contain large amounts of most nutrients needed for pregnant women (milk does not provide enough iron).

Make sure your diet includes healthy fats like olive and canola oils, flaxseed oil, nuts (almonds are the only ones to eat during pregnancy), fortified OJ, and milk.

Avoid foods with large amounts of sodium, for example, salty snacks, white bread, and pasta. Try to have small portions of salty foods every day.

Avoid Trans fat found in deep-fried food or stick with polyunsaturated fats like canola and corn oil instead of saturated fats from animal products (e.g., butter).

Studies have found that eating trans fats leads to faster weight gain, a higher risk of gestational diabetes, and increased levels of low-density lipoprotein, or bad cholesterol.

Eat a healthy diet rich in many different foods like whole grains and other plant-based proteins that are high in fiber. A diet rich in fruits and vegetables is also important during pregnancy. Some foods to eat include:

Avoid excessive amounts of caffeine since it can lead to birth defects or even stillbirths. If you consume caffeine throughout your pregnancy, limit your intake to less than 200 milligrams per day (about four cups of coffee).

Exercise regularly throughout your pregnancy. This will help you maintain a healthy weight and reduce the risk of gestational diabetes.

Stay active, but not too active. For example, don't swim or exercise in water that's too cold. You should avoid hard physical labor and heavy lifting.

Allow at least two hours between your morning and evening meal. Avoid certain vitamin supplements, like megadoses of vitamins and mineral supplements, during pregnancy.

It's important to get the proper nutrition for both you and your unborn baby. Here are some general guidelines for what to eat when pregnant:

Eat a variety of foods from the food groups that make up a healthy diet. For example, eat whole grains, fruits and vegetables, protein sources like lean meat or low-fat dairy products, and healthy fats like oils and nuts.

To help prevent iron deficiency anemia: Eat meat as a central part of each meal. Try to have 3 servings each day of food rich in vitamin C (like citrus fruits or broccoli).