Tips on eating a balanced diet in pregnancy
Eating a balanced nutritious diet in pregnancy is crucial for you and your growing baby. Your diet can have powerful effect on your baby’s health in later life. Eating well during your pregnancy will dramatically increase your chances of having a healthy baby.
Furthermore, research shows that a healthy diet now can also mean less likelihood of your child having behavioral problems and learning difficulties, as well as lower incidents of heart problems in adulthood.
What then you should be eating into over the next nine months to keep you and your baby in healthy condition?
Before you start
If you are planning to try for a baby, it is good idea to look at your diet three months before you begin, if possible. Limit your alcohol intake, and eat low fat, high-fiber food, with lots of fresh fruits and vegetables, whole grains such as whole meal bread and pasta. Include daily servings of protein such as tofu, dried peas and lentils, and calcium rich diet such as dairy products.
Take Folic Acid
Folic acid is known to reduce the incidence of neural tube defects, such as spina bifida, in babies. It is also needed for cell divisions and red blood cells formation. Folic acid occurs naturally in foods, such as broccoli, asparagus and oranges. Nevertheless, it is advisable to take a supplement while you are pregnant.
Ditch that Diet
If you reduce the number of calories you take in, you will also cutting down on your nutrient intake, which is not good for you or your baby. Try eating when you are hungry rather than for the sake of it. You expect to gain between 11.5 and 16 kg during pregnancy. Generally, you need same number of calories during your pregnancy as you do when you are not pregnant except in the last three months.
Keep sickness at bay
If you are feeling sick, it becomes difficult eating a healthy range of foods. Bear in mind that your nausea will not harm your baby even though he will be taking all the nutrients he needs from you. You may find that drinking juices and herbal tea made up of mint or ginger can help you in relieving from queasy feeling.
Stay Regular
Eating many high-fiber foods will help for constipation. As constipation is a common complaint during pregnancy. Try oat porridge, dried fruit, whole grains and plenty of fruits and vegetables.
Beat Indigestion
Sometimes in later months of pregnancy, you can suffer from heartburn-an unpleasant, acidic burning sensation in your chest. To reduce the likelihood of heartburn, eat smaller meals and more frequently, and do not eat late at night. Avoid eating spicy and fried food.
Drink up
During pregnancy, it is important to keep up your fluid intake. Therefore, try to drink 2 liters of water a day. Fruits and herbal teas are also good options, and so is fresh fruit juice, or squeeze a lemon and a spoonful of honey in a cup of hot water.
Do limit drinks containing caffeine, such as coffee, tea and cola, as they can hinder the absorption of important nutrients, such as iron.
Maintaining a healthy diet and knowing the no-no’s during pregnancy will help give your baby the best start in life.
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