Healthy Food Choices For Pregnancy

Eating for Two

When you are pregnant, it is important to ensure that you are eating a healthy and balanced diet for the sake of both you and your baby. Eating for two does not mean that you need to double the amount of food you eat, but rather that you should be mindful of what you are consuming. Eating healthy during pregnancy can help boost energy levels, reduce the risk of complications and give your baby the nutrients they need to grow and develop.

Folate

Folate is an important nutrient for pregnant women as it can help prevent neural tube defects in babies. Foods that are high in folate include dark green leafy vegetables, broccoli, asparagus, oranges and legumes. It is also beneficial to take a supplement that is designed for pregnant women as this will provide you with the recommended daily amount of folate.

Protein

Protein is essential for the growth and development of your baby. It helps to build and repair cells, create hormones and enzymes, and strengthen bones and muscles. Eating a variety of sources of protein is important, such as lean meats, fish, eggs, beans, nuts, and seeds. It is also important to ensure that you are getting enough iron in your diet, as this can help to prevent anemia in both you and your baby.

Dairy Products

Dairy products are a great source of calcium, which is important for the development of your baby’s bones and teeth. Milk, yogurt, and cheese are all good sources of calcium, and it is important to ensure that you are getting enough in your diet. It is also beneficial to choose low-fat or non-fat varieties of these products to help keep your calorie intake in check.

Fruits and Vegetables

Fruits and vegetables are packed full of vitamins and minerals and they are an essential part of any healthy pregnancy diet. It is important to ensure that you are getting a variety of different colors of fruits and vegetables so that you can get a variety of different vitamins and minerals. Aim to have five servings of fruits and vegetables per day, which can easily be achieved by having a piece of fruit for breakfast, a salad for lunch, and some steamed vegetables for dinner.

Healthy Fats

It is important to include some healthy fats in your pregnancy diet as they are essential for the development of your baby. Healthy fats can be found in foods such as nuts, seeds, avocados, and fatty fish such as salmon and trout. These types of fats can also help to keep you feeling full and satisfied for longer, which can be beneficial if you are struggling with morning sickness.

Eating a healthy and balanced diet during pregnancy is essential for both you and your baby. It is important to ensure that you are getting enough of the essential nutrients such as folate, protein, calcium, and healthy fats. Eating a variety of different fruits and vegetables can also help to ensure that you are getting a variety of different vitamins and minerals. Taking the time to plan healthy meals and snacks can help to ensure that you and your baby are getting the nutrition you need.