Knowing your right diets during pregnancy can go a long away in birthing your baby and staying healthy all through the nine months and after birth. Healthy pregnancy diets and chart is a must for every woman.
I remember when my very close friend got pregnant for her only child, I almost got irritated by her weird cravings for unnecessary foods and mad appetite for foods she never really liked prior to falling pregnant.
This was someone who was like a health and diets consultant while we were students in the university and was always quick to point to any of us eating anything she felt wasn’t right for our health.
But here she was doing the same thing she preached against. I know its normal for these changes to occur in the life of a woman when pregnant but I also know some of these cravings doesn’t really help the mother and the unborn child if and when consumed.
It’s good to eat healthy pregnancy diets, but the ability to control our cravings during this period is something beyond most pregnant moms.
Women can relate to the fact that one of the most beautiful but challenging phases in the life of every woman is when pregnant.
Even though most women desire and wish to get pregnant or just to experience it, it doesn’t come all rosy as well, this is because the expectant mom goes through a lot of changes in her body during this period and they affect her lifestyle, nature and character.
Some of these changes includes; hormonal imbalances, priorities, cravings for weird things to eat or smell, mood swings etc. It’s a mixture of bitter-sweet experience i must say.
During an evening discussion with a bank worker I had met in a public vehicle one late evening on my way home from the office, in the course of our discussion, he made mention of how his wife had asked him to go get a particular food (fufu, a Nigerian delicacy) in the middle of the night.
Even though he was furious with her request at that particular hour of the night, he took up the challenge to get it for her, but on getting back home after some 45 minutes searching for the food from local food vendors who trade during the night, he was shocked when she pleaded with him that she wanted something else and not the fufu she had asked him to get for her. This was past 1 am.
‘’Yes, women crave for weird things when pregnant, it’s a perfectly normal thing’’, I told him.
You can enjoy eating anything you desire during pregnancy but so many foods should be averted during this period as a woman, because some will definitely pose as health risks for you and the unborn baby. Healthy pregnancy diets has a positive far reaching goals for both soon-to-be-mom and her unborn child (also after birth).
As we would know, most times expectant moms get very confused on what to eat and what not to eat as different people would tell you different things, so for this reason, the advice of an expert to guide you on how to eat healthy pregnancy diets should be a priority on your list.
A baby’s source of nourishment is what the mother eats and drinks during this period of pregnancy. Having a habit of averting some of these unnecessary foods and knowing those healthy pregnancy diets is great step already directed towards birthing a healthy baby and being in good health all through the nine months.
When eating healthy, every woman should have at the back of her mind that she needs to change her varieties instead of focusing and cutting out only her favorites meals. Yes, eating good, healthy pregnancy diets plus healthy habits will keep a-mom-to-be and her baby thriving strong in the entire nine months.
So, what then are these healthy pregnancy diets and habits?
There are lots of ways to ensure that you and your baby are getting the nutrients you both need. Some of these includes-
- YOU MUST ALWAYS WASH YOUR FRUITS & VEGETABLES
NEVER you eat your vegetables and fruits without first washing them. It’s good to eat them raw or a little bit cooked but if eating raw (especially the fruits), make sure they are first and foremost properly washed.
Fruits and vegetables if not properly washed or if eaten without washing them, then a soon-to-be mom could be at risks ingesting pesticides that have been used to preserve these products.
It may sound funny, but many pregnant moms do not wash fruits and vegetables. They just assume it’s good to consume raw. Yes, it’s good but they must be properly washed before consumption so as not to ingest these substances –toxoplasma gondii parasite or listeria- which can cause damage to the fetus.
Your vegetables should as a matter of fact be cooked or properly heated and never you eat uncooked leafy vegetables.
- YOU NEED YOUR OMEGA-3
As you may know, Omega-3 is gotten from fishes and are very rich in omega-3 fatty acids. So, if your desire is for your baby to have better vision, memory, better language comprehension during early stage of growth, brain and neurological development, you can’t run away from omega-3. Research has indicated that omega-3 can reduce the risk of developing post-partum depression after the child is birthed.
Now, not all fishes are good for consumption during pregnancy, therefore fishes to avoid during this period are swordfish, shark, king mackerel, tilefish, tuna and any fish high in mercury.
Mercury can cause brain damage and even make your child’s development very slow. So if you still crave for any tuna Tuna fish, then opt for the canned light tuna because it is safer than an albacore.
Therefore, fishes to go for are; wild Alaskan salmon (fresh, frozen or canned), Atlantic mackerel, herring, sardines and anchovies. Fish oil supplements are also safe. Your healthy pregnancy diets must contain this.
- LEFTOVER FOODS SHOULD NEVER BE EATEN AGAIN
Leftovers should also never be consumed by expectant moms as there are chances of these leftovers contracting bacteria even if properly stored or refrigerated.
Leftovers are never healthy pregnancy diets, so therefore pregnant women MUST not salivate to her leftovers no matter how delicious and tasty they could be. Any food not totally consumed should be shown the way to the waste bin. Also, never you try out new methods of preserving foods during this period of your life.
Eating healthy nutritious diets during pregnancy may include freshly cooked meals that would be eaten once and done.
- PUT A RESTRICTION ON YOUR MEAT
While a vegetarian would find this easy and simple to do, a non-vegetarian might struggle with it. During pregnancy, women who love meat has no option than to stop or put a restriction for meat till the baby is born.
Yes we know meat is vital need for any non-vegetarian person. Expectant moms can experience food poisoning from raw meat because they contain listeria bacteria.
Also, poultry foods like chicken, turkey, ducks etc. should be properly heated and cooked to a 73 degree Celsius. Miscarriages, vomiting and other damages normal ailment associated with poor handling of these poultry feeds. Some parasites present in raw meat or poultry may also carry in them the toxoplasma gondii parasite.
- YOUR WATER INTAKE MUST BE AT LEAST 8-OUNCE GLASSES DAILY
Even when not pregnant, it is advisable that every human being who values healthy living must not go a day without taking at least 8-ounce glasses of water, how much more when you are drinking for ‘‘two’‘?
Women should know that when pregnant a lot of fluid they take into their systems leak from their blood vessels into their tissues. Therefore, being hydrated is more than essential in order to prevent situation known as preterm labor where one is short of fluids.
Also, medical issues like headaches, dizziness, etc are also prevented when hydrated.
- EXCESS CARBS CAN LEAD TO OVERWEIGHT IN KIDS AS THEY GROW, SO REDUCE INTAKE
Mom-to-be should also have in mind about the future of their unborn when it comes to weight as eating so much carbs during pregnancy can affect the child as he/she grows after birth. This is because it could lead to the child being overweight later as he/she grows.
Instead of consuming white bread, white rice, sweets and sodas into your bloodstream, which may end up spiking your blood glucose levels, why not go for more unrefined grains like oatmeal, brown rice, quinoa and whole-wheat tortillas and bread?
- PROTEIN, CALORIES, GREENS & FOLIC ACIDS ARE VERY IMPORTANT
During pregnancy, every woman is mandated to be at her best of health with her diets to birth a healthy child after nine months. In your diets, women also need to get more protein, more of certain vitamins and minerals (such as folic acid and iron), and more calories to build and sustain energy.
Greens, particularly broccoli and Spinach are also known to be very rich in folic acid and they function as the building blocks in constructing all cells in the baby’s body. For a pregnant mom you can’t do without these. The availability of magnesium in greens can help to reduce morning sickness which almost every pregnant woman experience.
If there’s room for improvement in your diet, eating highly nutritious meals is one of the best things you can do for your baby’s health. A recent survey found up to 90% of women with severe morning sickness were deficient in the mineral.
- LEAN MEATS
According to North Dallas Nutrition dietitian Karin Hosenfeld, lean meats contributes as an excellent source of high-quality protein to expectant moms. “Look for lean meats with the fat trimmed off,” she says. Therefore, when shopping for shopping for red meat, it’s adviceable to go for cuts that are around 95 to 98 percent fat free.Pic Source: babycenter.com
Pregnant women need 1,000 milligrams of calcium a day. Calcium helps for development of strong bones and teeth and also that of the heart and muscles. The fetus demands a huge supply of calcium during development. It’s thought to have a total body store of 25 grams of calcium at birth, all of which is received from the mother.
You can find calcium in canned fish with bones, cooked beans, milk and other dairy products.
For those of you who have gone through pregnancies and reading this post, kindly state your specific healthy diets you were on to add more to these in the comment section to shed more light and give more educative insight on how to eat healthy nutritious diets when pregnant.