Pregnancy Nutrition

Pregnancy increases your body’s sudden need for certain vitamins and minerals, but this is just in addition to the healthy balanced diet that you need.

let’s revise the recommended nutrients for pregnancy.

macronutrients – which provide energy during pregnancy are very essential.

its recommended that you have more of complex carbs than simple carbs.

examples are: 

1. Whole Grains:

   • Brown rice
   • Quinoa
   • Whole grain pasta
   • Whole grain bread
   • Oats and oatmeal

2. Legumes:

   • Lentils
   • Chickpeas
   • Black beans
   • Kidney beans

3. Starchy Vegetables:

   • Sweet potatoes
   • Corn
   • Peas
   • Butternut squash

4. Fruits:

   • Apples
   • Pears
   • Berries (strawberries, blueberries, raspberries)
   • Oranges
   • Kiwi

5. Nuts and Seeds:

   • Almonds
   • Walnuts
   • Chia seeds
   • Flaxseeds

6. Dairy and Dairy Alternatives:

   • Greek yogurt
   • Milk (preferably fortified with calcium and vitamin D)
   • Unsweetened almond milk.

Have more of lean protein during pregnancy. It is essential for the proper development of the baby and the overall health of the mother during pregnancy. Here’s a list of lean protein sources suitable for pregnant women:

examples are :

1. Poultry:

   • Chicken breast (skinless)
   • Turkey breast (skinless)

2. Fish:

   • Salmon
   • Trout
   • Cod
   • Tilapia

3. Lean Cuts of Meat:

   • Pork tenderloin
   • Beef sirloin
   • Lean ground beef (at least 93% lean)

4. Seafood:

   • Shrimp
   • Crab
   • Clams
   • Mussels

5. Plant-Based Proteins:

   • Tofu
   • Tempeh
   • Lentils
   • Chickpeas
   • Black beans

6. Dairy and Dairy Alternatives:

   • Greek yogurt (low-fat or fat-free)
   • Cottage cheese (low-fat or fat-free)
   • Skim milk or fortified plant-based milk (such as almond milk or soy milk)

7. Eggs:

   • Eggs are a great source of high-quality protein. Ensure they are fully cooked to avoid the risk of foodborne illnesses.

And make it an habit to eat more of Healthy fats and not saturated fats during pregnancy.

Healthy fats are essential for the baby’s brain development and overall health. Here’s a list of foods rich in healthy fats that pregnant women can include in their diet:

Healthy Fats:

1. Avocado: Avocados are rich in monounsaturated fats, which are heart-healthy and beneficial for the baby’s growth.

2. Nuts: Almonds, walnuts, and pistachios are excellent sources of healthy fats, fiber, and essential nutrients.

3. Seeds: Chia seeds, flaxseeds, and pumpkin seeds are high in omega-3 fatty acids and provide a healthy dose of fats.

4. Fatty Fish: Salmon, mackerel, and trout are not only rich in omega-3 fatty acids but also provide high-quality protein.

5. Olive Oil: Extra virgin olive oil is a great source of monounsaturated fats and antioxidants. It’s ideal for salads and low-heat cooking.

6. Nut Butter: Natural peanut butter, almond butter, or cashew butter without added sugars and oils provide healthy fats and protein.

7. Fatty Fruits: Olives and durian are fruits that contain healthy fats, though they should be consumed in moderation due to their calorie content.

8. Dark Chocolate: Dark chocolate with a high cocoa content contains healthy fats and antioxidants. Enjoy it in moderation.

Foods to Limit (Saturated Fats):

1. Fatty Meats: Limit the consumption of fatty cuts of beef, pork, and lamb. Opt for lean cuts instead.

2. Processed Foods: Reduce intake of processed foods like sausages, burgers, and fried fast food, as they often contain unhealthy fats.

3. Full-Fat Dairy: Opt for low-fat or fat-free dairy products to reduce saturated fat intake.

4. Butter and Lard: Use these sparingly and consider healthier alternatives for cooking and baking.

5. Trans Fats: Avoid foods containing partially hydrogenated oils, commonly found in some margarines and processed snacks.