So you've found out you're pregnant – congratulations! After you've recovered from the initial excitement and shock, you're probably wondering what you can do to help support this new life. Doctors may have advised you to avoid certain foods, refrain from drinking alcohol, and limit your caffeine intake, but I doubt anyone has advised you on what you should eat. There is a certain pregnancy exercise along with the pregnancy diet chart that a doctor recommends.
Optimal nutrition during pregnancy is critical for growing a healthy baby, reducing complications, and living a healthy life after birth. A healthy diet during pregnancy has been shown in studies to reduce your baby's risk of developing obesity, diabetes, and heart disease later in life. Doctors will give you a pregnancy food chart.
Eating well and taking certain probiotics throughout your pregnancy can also drastically reduce your baby's chances of developing asthma, eczema, or hay fever after birth.
The protein of high quality: During pregnancy, most women require approximately 80 grams (2.8 oz.) of protein. Good quality proteins are minimally processed and derived from high-quality sources, such as grass-fed/free-range/organic whenever possible. To calculate your estimated protein requirement, multiply your pre-pregnancy weight by 1.2; this is the amount in grams that is recommended to be consumed daily. (For example, a 65kg woman needs 78g of protein per day.)
Adequate healthy fats: Modern research shows that healthy fats are important for all body systems, contrary to much of the now-outdated government advice to reduce fats. Adequate fat intake during pregnancy is critical for the organ and brain development of the baby. Olive oil, avocado, nuts and seeds, eggs, oily fish, and meats (if you choose to consume them) are all good sources of fat.
An abundance of fresh vegetables and fruits: fruits and vegetables are high in vitamins, minerals, and fibre. Eating a wide variety of fruits and vegetables will provide your body with many of the nutrients it requires, as well as plenty of fibre to prevent constipation. Include plenty of leafy green vegetables (spinach, kale, collard greens, parsley, etc.) for a high-quality source of folate.
At least 10 cups of fluid per day: Because blood volume increases rapidly during pregnancy, adequate water levels are critical for replenishing the baby's amniotic fluid and preventing morning sickness and constipation. Ideally, the majority of this fluid comes from water, herbal tea, and, on occasion, juices. Avoid soda/soft drinks, alcohol, and excessive alcohol consumption.
Avoid processed/packaged/high sugar foods: processed foods provide very little nutrition and frequently contain chemicals that can be harmful to you and your baby. Don't waste space with low-nutrient foods; instead, crowd them out with nutritious, satisfying whole foods and you won't feel deprived.
Moderate levels of grains/starch: When eating grains, choose whole grains such as brown rice, whole oats, quinoa, or whole-grain pasta. Sweet potato, pumpkin, parsnip, and beetroot are examples of nutrient-dense starches. High carbohydrate consumption (especially refined carbs and sugars) during pregnancy can cause blood sugar imbalances and contribute to gestational diabetes, so aim for moderate servings at each meal.