Making healthy food choices for pregnancy

A healthy diet during pregnancy is essential as two individuals are being fed at the same time and the health of the mother is intrinsically linked to that of her child. When pregnant the mother needs to consume 300 calories more than her usual calorie intake and these come from a variety of food products.

Protein from food sources such as fish, lean meat, poultry, egg whites, peanuts and beans, carbohydrates from whole grain cereals, rice, pasta, potatoes, cereals, fruits and vegetables are important ingredients in the mother’s diet. She will also require calcium, iron and a multitude of vitamins to keep her healthy and ensure the growth and development of the baby within.

While protein and carbohydrates contribute to cell growth and the production of energy for daily needs, iron is necessary for red blood cell production in order to prevent the onset of anaemia.

Iron is found in abundance in food products like spinach and lean red meat while the necessary calcium can be obtained by consuming cheese, yoghurt, milk, sardines and salmon with the bones intact.

Carrots, sweet potatoes and green leafy vegetables are good sources of Vitamin A and are essential for bone growth, good eyesight, and healthy skin. Broccoli, citrus fruits, tomatoes and fortified fruit juices can be consumed for the body’s Vitamin C requirements as help absorb iron and contribute to healthy teeth and gums.

Folic acid required for blood and protein production and an effective enzyme function can be obtained from yellow fruits and vegetables, peas, nuts and green leafy vegetables. The body requires Vitamin D for healthy teeth and bones and the absorption of calcium and this can come from bread, cereals, dairy products, and fortified milk. Food cravings during pregnancy are normal and some experts believe that they occur because the body lacks the nutrients that these particular food items contain.

However, cravings for non food items such as clay and corn starch might be problematic and the prospective mother could consult her doctor if these arise. Consuming these can be harmful for both mother and child and hence it is important to not give into these cravings.

It is also important to drink plenty of water during this period and to avoid alcohol, smoking, soda, caffeine and caffeinated beverages and artificially flavored drinks.

It is best to avoid stressful situations and to keep regular sleeping and waking hours if possible as routines will make the mother and child within feel more secure.