Nutrition During Pregnancy: Dos and Don’ts
Dear Nurturer,
Pregnancy is a time of many changes, and nutrition is one of the most crucial aspects to consider. Eating a balanced diet not only supports your health but also ensures that your baby gets the essential nutrients needed for proper development. This week, we’re diving into the dos and don’ts of nutrition during pregnancy to help you make informed choices.
Dos
Eat a Variety of Foods
Fruits and Vegetables: Aim for a colourful plate with plenty of fruits and vegetables. They are rich in vitamins, minerals, and fibre.
Whole Grains: Choose whole grains like brown rice, oats, and whole-wheat bread to provide sustained energy and important nutrients.
Lean Proteins: Incorporate lean meats, poultry, fish, beans, and legumes into your diet to support your baby’s growth.
Dairy: Include dairy products or fortified plant-based alternatives to ensure you’re getting enough calcium for bone health.
Stay Hydrated
Water: Drink at least 8-10 glasses of water daily to stay hydrated and support your body's increased blood volume.
Healthy Beverages: Opt for milk, natural fruit juices, and herbal teas. Limit caffeinated drinks to no more than 200 mg per day.
Include Essential Nutrients
Folic Acid: Vital for preventing neural tube defects. Found in leafy greens, nuts, and fortified cereals. Consider a prenatal vitamin supplement.
Iron: Supports the increased blood supply and helps prevent anaemia. Found in lean meats, beans, and spinach. Pair iron-rich foods with vitamin C-rich foods to enhance absorption.
Calcium: Crucial for your baby’s developing bones and teeth. Found in dairy products, fortified plant-based milks, and leafy greens.
Omega-3 Fatty Acids: Important for brain development. Found in fatty fish like salmon, flaxseeds, and walnuts.
Don’ts
Avoid Certain Foods
Raw or Undercooked Foods: Steer clear of raw or undercooked meats, seafood, and eggs to avoid harmful bacteria and parasites.
Unpasteurized Products: Avoid unpasteurized milk and cheeses, as well as juices, which may contain harmful bacteria.
Certain Fish: Limit high-mercury fish like shark, swordfish, king mackerel, and tilefish. Opt for low-mercury options like salmon, sardines, and trout.
Limit Caffeine and Sugar
Caffeine: Excessive caffeine intake can increase the risk of miscarriage and low birth weight. Limit to no more than 200 mg per day.
Sugary Foods and Drinks: Reduce consumption of sugary snacks, sodas, and desserts. Opt for healthier alternatives like fruits and yoghurt.
Avoid Alcohol and Tobacco
Alcohol: There is no safe level of alcohol consumption during pregnancy. It can cause serious birth defects and developmental issues.
Tobacco: Smoking increases the risk of premature birth, low birth weight, and developmental problems. Avoid smoking and exposure to secondhand smoke.
Sneak Peek: The Mamadoc Birthing Guide
We’re excited to announce that our comprehensive ebook, "The Mamadoc Birthing Guide," is launching soon! This guide will provide you with detailed information and practical advice on pregnancy and birthing preparation, covering everything you need to know for a healthy pregnancy and smooth birthing experience. Stay tuned for the release date and be ready to download your free copy!
Have you listened to our latest podcast to hear Dr Yusuf & and Dr Nimah talk about their struggles and experiences?
Click this link below to listen to the latest episode:
http://pod.link/1729584772
Join the Conversation
What nutrition tips have you found most helpful during your pregnancy? Do you have any questions or concerns about your diet? Share your thoughts in the comments below or reach out to us directly. We’re here to support you every step of the way.
With love always,
Ni’mah.