7 Nutritional Guidelines during Pregnancy

A good Nutritional guidelines is an important part of a healthy lifestyle any time, but it is of more valued especially if you are pregnant or trying to get pregnant.

 A good diet cannot be neglected in a healthy life of a pregnant woman. Eating healthy food during pregnancy will help your baby to develop and grow.

As a pregnant woman, a good nutritional guidelines should be considered highly and be more practical. Nutrition involves good dieting and observing healthy protocols pertaining to your health.

It is not a must to be on a special diet, but it’s important to eat a variety of different foods every day to get the right proportion of nutrients that is required for you and your baby.

It is recommended to get vitamins and minerals from foods you eat, but aside that, taking folic acid supplement is a means to ensure that you get everything you need.

#1. Balanced diet in pregnancy

Being pregnant is a memorable and special time in a woman life and it’s a moment when many pregnant women take their diet serious. The food you eat have health implications on both you and your baby, hence it is very important to eat a healthy diet.

The basic nutritional guidelines of a healthy balanced diet stay the same. You should eat diet that includes:

  • More fruits and vegetables
  • Moderate beans, fish, eggs, lean meat and other proteins
  • Eating wholegrain varieties or potatoes with their skins on when you can
  • Dairy products, such as cheese, yoghurt and milk should be taken in moderation.

Eating Vegetable Is a Good Nutrition for a Healthy Living

#2. Fruits and vegetables in pregnancy

In order to maintain a healthy lifestyle and fitness throughout your nine months of pregnancy, fruits and vegetables should be considered this is because it provides the body with vitamins and minerals.

Fibers found in fruits and vegetables help digestion and can help prevent constipation.

Here are examples of fruits with important vitamins that your body will need.

  • Apricots– vitamin ( A, B1, B2, B6, C) and folic acid
  • Banana-vitamin-( A, B1, B2, B6, C) and folic acid
  • Apple –vitamin-( A, B1, B2, B6, C) and folic acid
  • Grapefruits-vitamin-( A, B1, B2, B6, C) and folic acid
  • Kiwi-vitamin-( A, B1, B2, B6, C) and folic acid
  • Mango-vitamin-( A, B1, B2, B6, C) and folic acid
  • Orange-vitamin-( A, B1, B2, B6, C) and folic acid
  • Blackberries-vitamin-( A, B1, B2, B6, C) and folic acid
  • Melon-vitamin-( A, B1, B2, B6, C) and folic acid

Foods containing minerals includes

Nuts- calcium, iron, phosphorous, magnesium, selenium, and zinc. High mineral nuts includes cashews, almonds

  • Beans and lentils-includes copper, iron, potassium, phosphorous, magnesium, and zinc. Beans rich in high minerals includes –white beans, soy beans, chickpea, and kidney beans
  • Dark green leaves– includes calcium, copper, iron, potassium, magnesium, and zinc. Green leaves containing high amount of minerals includes spinach, kale, swiss chard, and turnip greens.
  • Fish-includes calcium, potassium, phosphorous, magnesium, and selenium. Fish rich in minerals includes salmon, tuna, and mackerel.
  • Mushrooms– copper, potassium, selenium, and zinc. High mineral rich mushrooms sources includes; shiitake, Portobello, white button, and cremini.

Eat at least four to five portions of a variety of fruits and vegetables every day. It can be juiced, fresh or frozen. Always select the best fruits and remember to wash fresh fruits and vegetables carefully.

Read More: 23 Healthy Tips to consider as a Pregnant Woman

#3. Protein in Pregnancy

Proteins are organic compounds that are essential constituents of living cells. Taking foods containing a protein is a way to enhance the development or formation of your unborn baby. There are varieties of foods containing proteins which includes:

  • Nuts
  • Eggs
  • Fish
  • Pulses
  • Beans
  • Meat
  • Poultry

Although it is good to feed on much protein during pregnancy, caution needs to be taken when selecting your choice of foods to feed on. Other protein containing foods such as lean meat, partially cooked eggs, oily fish, and liver should be taken with much consideration and in moderation.

When you are pregnant, you should avoid feeding on more than two portions of oily fish a week. Oily fish such as salmon, mackerel, herring and trout can be detrimental to your health.

It is very necessary to have a good nutritional guidelines to control your eating habits during pregnancy.

#4 Dairy foods in Pregnancy

Dairy are foods produced from milk. Dairy foods such and cheese, fromage fruits, milk and yoghurt are very necessary in pregnancy because of the nutritional ingredients such as calcium and other nutrients that you and your baby need.

You need to be selective in your choice of dairy foods as a pregnant woman. Low-fat varieties wherever possible is recommended, such as low-sugar yoghurt and reduced-fat hard cheese.

Some cheese such as unpasteurized milk, including soft blue cheese, soft cheese with white rinds should be avoided in pregnancy.

#5. High Fat and sugar foods

Sugary and high fat containing foods are not good for the body, since they usually contribute to weight gain.

Tooth decay can happen as a result of sugary foods and drinks.

There are soo many risk factors that comes with too much fat intake. Fat is very high in calories so eating too much fats can make you put on weight. Too much saturated fat can also increase the amount of cholesterol in the blood.

Foods that are rich in high fat, sugar or both includes:

  • Ice cream
  • Cake
  • Chocolate
  • Salad dressings
  • Oils
  • Butter
  • Puddings

As a pregnant woman try to manage your fats and sugar intake by having them less often and in small amounts.

Try to reduce saturated fats and have minimum small amount of foods rich in unsaturated fats such as avocado, nuts, olive oils, and vegetables oils. Since such foods contain less calories and can help you maintain your weight.

Read More: Why Maternal health is Important?

#6. Healthy snacks in Pregnancy

Been hungry between meals is a common experience in pregnancy, but try not to eat snacks that are high in fat and/ or sugar such as ice cream, oils or pastries. But you can choose something healthier such as beans stews and vegetables, milk drink, fresh fruits, salad vegetables and sandwiches.

One major clue to select the best snack as a pregnant woman is to check food labels.

#7. Food safety and Hygiene

Besides observing the protocols of nutritional guidelines, it is important to be aware of food safety and hygiene.

Wash fruits and vegetables to remove all traces of dirt and other contaminants which may contain parasites and bacteria that can harm you and your unborn baby. Ensure that you;

  • Separate raw foods from ready-to-eat foods, else there will be risk of contamination.
  • Avoid eating meals cold, always try to warm ready meals to prevent bacteria infestation that can be harmful to you and your unborn baby.
  • Observe proper hand hygiene by washing hands with soups under running water and wash all surfaces and utensils. This would help to avoid food poisoning or contamination.

Bottom Line

Pregnancy can be smooth with less complications if all protocols are carefully examined and put into practice. Always remember that your health as a pregnant woman can relate positively or negatively on your unborn baby. I believe these nutritional guidelines discussed can be a great help if well followed and practice. Don’t forget to consult your doctor when confronted with complications beyond your comprehension. If this article has been helpful to you, don’t forget to share it to a friend or you can ask a question in the comment section below and I would be more than able to help you.  

21 thoughts on “7 Nutritional Guidelines during Pregnancy”

  1. Nutrition is very important to the health of both the mother and the unborn baby as you have already mentioned in your article, but in a situation where the pregnant woman finds it difficult to understand certain nutritional principles, the best approach is for her to consult her doctor. but i believe this article has covered most of the crucial guidelines pertaining nutrition which needs be to considered as a pregnant woman.

    • Thanks for your comment, i believe having a total understanding of the nutritional requirement of the pregnant woman is very necessary since it help her to decide which is right or wrong, and addition to that, there is the need for the pregnant woman to consult her doctor in situation which is above her comprehension.

  2. the health of the mother is always compromise during her 9 months journey of pregnancy due to lack of knowledge concerning the requirements of the right type of nutrition to eat. i hope this article will go a long way to help pregnant women to manage their diet

  3. I have really learnt a lot from this article. through this article i have been enlightened about the importance of eating fruits and vegetables. although am not really found of eating vegetables , i think i need to give it a try since it will go a long way to improve my health status.

    • fruits and vegetables are one main source of minerals and vitamins required by the body for normal daily functions. it must be stated that ,it is not only in pregnancy that one is required to eat fruits and vegetables but all stages of life is required.

      • this is a very good suggestion concerning how this information should be delivered. everybody is required to know more about the guide to good nutrition and the benefits it gives to the body.

  4. wow, this information is very educative and I recommend everyone to read not only pregnant woman for one’s own knowledge. This article is not only educative but the writer has written it using simple English to able everyone to understand……am always eager to read your articles. Good job Sir

    • thanks dear for your comment, it is really useful for both the pregnant and ready to get pregnant women to know more about their diet and how their body react or respond to it. eating any how during pregnancy can produce a great harm to your baby development and can even complicate your pregnancy process. Always remember that, a healthy mother produces a healthy baby.

  5. So useful really. i really love the 4th nutritional guideline highlighted in your post about dairy product and how it can harm the mother and the baby when it is unpasteurized.

    • unpasteurized milk or dairy is really harmful to pregnant women since during pregnancy the health of the mother is susceptible to listeria infection. the best eating habit is to avoid it completely to maintain a healthful condition in your nine month of pregnancy.

  6. That’s was a Nice piece. Good to share such vital information with us. Now we can educate ourselves and the people around us..

    • thanks Roses for your Complement, i believe the content will help you to gain more knowledge concerning certain nutritional guidelines and the benefits its bring to both the mother rand the unborn baby.

  7. I really thank you for sharing such a wonderful post like this,I now know how fruits and vegetables will be of help to me even in my state of pregnancy.My understanding towards certain kind of foods have drastically change since am now 7 months pregnant and i cant afford to feed my baby with the wrong diets.

    • it is very important to check the food you eat as pregnant woman since your health is very important to keep or maintain the required condition for your fetus to develop in the uterus. fruits and vegetables are major nutritional requirements in pregnancy. some fruits like unripe papaya should be taken with extra caution since thy can cause contractions of the uterus and results in preterm birth

  8. I loved your article because you are mentioned the clearcut guideline of nutrition for pregnant mothers. Always pregnant mother confuse the what to eat and what don’t eat during pregnancy. Your article helps for those women. My suggestion folic acid also need for pregnant women in first trimester because it’s prevent for tubal defects.

  9. What are the effects of the wrong choice of diet on pregnant women and the unborn baby…..
    It good you are concentration on pregnant women and nutrition, this area is not much focussed on as compared to other areas in nutrition

    • the kind of food to decide on during pregnancy can either determine the bad or the good side of your pregnancy. not eating the right diet can lead to a lot of complications as already describes in this article and some includes preterm birth and poor development of the fetus.

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