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.
#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:
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
- Salad dressings
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.
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.