Consuming healthy food during pregnancy will guarantee that you continue being health and will help your child reach be as healthy as they can possibly be. Evidence suggests that the foods we consume during pregnancy and the diet of our children in the first 24 months of life can influence their overall health and wellbeing. There are lots of tasty foods that can be easily prepared to help you remain fit and well in your pregnancy. London Gynaecologist gives their top tips on what type of food to eat whilst you are pregnant.
Fruits and vegetables
Aim to eat between five portions and seven portions of fruit and vegetables each day, choosing more veg than fruit. Frozen, tinned and dried fruits and vegetables are fine, but varieties with no added salt or sugar are better for you. Juices and smoothies also count. But the natural sugars can affect your blood sugar levels and damage your teeth, so it’s best to limit the amount you drink.
Carbohydrates provide essential fuel for you and your baby during pregnancy, but not all carbs are created equal. Learn the difference between high and low GI carbohydrates, how they affect your body and which foods to eat for the added benefit of fibre. Starchy foods include potatoes, plantain and yams, and wholegrain cereals such as brown rice and quinoa. Breads, crackers, pasta and breakfast cereals are also in this group.
Foods rich in protein
Protein is a vital building block your body uses to create skin, muscle, hair, and bones. That’s why it’s crucial when you’re pregnant, both for your baby (to ensure normal growth and prevent low birth weight) and for you (to maintain your body’s tissue health). In fact, when you’re pregnant or breastfeeding, your daily requirement shoots up from an average of 46 to 71 g (and even more if you’re carrying multiples). That’s an extra 25 g of protein every day. But don’t get too hung up on counting those grams — most women (pregnant or not) get more than enough protein in their diets.
Dairy products are excellent sources of calcium, protein, vitamin D, phosphorus, and other essential vitamins and minerals. These nutrients are important for your baby’s developing bones, teeth, muscles, heart, and nerves, and for blood clotting. You can get all the nutrients you need from non-fat and low-fat dairy products and fortified soy milk. Which you choose may depend on whether you’re overweight, right on target, or underweight during your pregnancy. Talk to your provider to find out what’s best for you.