Perplexed about what to eat during your pregnancy? Read on.
You are currently experiencing the highs of pregnancy – and the confusion of what to do. Primarily, you are concerned about following a healthy diet so that your unborn baby develops well inside your womb.
Do consult your doctor about your dietary choices as the pregnancy progresses. Meanwhile, consider the following pregnancy care tips for diet during this time:
#1 Understand your body’s rhythms and preferences. If you feel like your senses are on full alert during your pregnancy, they probably are. This is absolutely true in terms of your sense of smell and taste, which are heightened during pregnancy. You are averse to certain smells and flavours, and crave for others. The first pregnancy care tip is to understand your cravings, and which food and drink are likely to make you nauseous.
#2 Stock up on seasonal fruit and vegetable produce. Fresh fruits and vegetables are essential in your diet, especially if they are organically produced. The combination of nutrients that seasonal fruits and vegetables offer help the unborn foetus grow properly. Here’s an important pregnancy care tips pertaining to diet: aim to include as many ‘colours’ in your plate as possible. For example, different coloured vegetables in a salad provide a host of nutrients and dietary properties that benefit both you and the baby.
#3 Fibre is essential. Many women report digestive problems during pregnancy. While some of these are hormonal in nature, others pertain to a lack of fibre. It is fine to juice a fruit or vegetable, but do ensure that you get as much fibre in your diet as possible. It provides roughage for proper digestion, which eliminates constipation during pregnancy. Citric fruits, papaya, bananas, guavas, dragon fruit and jackfruit are excellent fibre sources in fruit. Raw cabbage, onion, tomato, cauliflower and broccoli are good vegetable sources for fibre.
#4 Balance your vitamin intake between supplements and dietary sources. Your doctor might recommend a course of pre-natal vitamins and minerals. If you are taking these supplements, then you might consider cutting back on fat soluble vitamins and minerals in your diet. The body requires about 10 mg of vitamin every day for pregnant women, so there may be no need to provide more through food.
#5 Understand what ‘eating for two’ means. The most common refrain for pregnant women is ‘I must eat for two’. This means that you must consume a little extra number of calories to meet the dietary needs of yourself and your baby. It does not mean that you must double your portions – this only leads to weight gains and pregnancy complications. Your doctor can advise you about food portion sizes and how many meals you must have in a day.