Healthy Eating in Pregnancy

Healthy Foods to Help Grow a Healthy Baby

Jun 27, 2009

During pregnancy it is important for both mother and baby to receive enough of the right nutrients. A well-balanced pregnancy diet will nourish and maintain energy.

When a woman becomes pregnant it can be daunting thinking about which foods are safe to put into the body. Here are the key elements of a healthy pregnancy diet.

Folic Acid and Babies

Folic acid supplements assist in the healthy development of the baby’s spine, and prevent problems such as spina bifida. Ideally, 400 microgram folic acid supplements should be taken daily as soon as a couple decides to try for a baby, up until the twelfth week of pregnancy. Folic acid can also be found in green leafy vegetables and fortified breakfast cereals.

Get Your Five a Day Plus More!

It is very important to eat plenty of fruit and vegetables, ideally aiming for more than the recommended five a day. Not only are these foods rich in nutrients, but many are fibre-rich, helping to avoid common pregnancy problems such as constipation. Dark green vegetables rich in iron are also important.

Ensure that fruit and vegetables are washed thoroughly prior to eating, to avoid contracting Toxoplasma. Cook vegetables lightly in a little water, so that they retain their nutrients.

Eating for Two

The expression “eating for two” is actually a myth. While a pregnant woman does need more calories per day than usual, this does not mean eating double the amount of food! Putting on too much weight in pregnancy can increase the risk of problems such as gestational diabetes, which according to the American Diabetes Association, affects around 4% of pregnant women each year.

Limit the amount of fatty or sugary foods eaten, such as chocolate, cakes and processed foods. Try to aim for six healthy meals a day – three main meals and three snacks.

The Staple Diet for Pregnancy

The key staples for pregnancy are bread, potatoes, cereals, pasta, rice and grains, preferably wholegrain. Also include low-fat dairy, with milk, yoghurt, eggs and cheese particularly good foods for providing calcium and protein. Meat should be lean and well-cooked, and oily fish is highly recommended, although no more than twice a week due to potential mercury content. It is also vital to drink lots of water to avoid dehydration and constipation.

Foods to Avoid in Pregnancy

There are certain foods that should not be consumed at all during pregnancy. They are:

Peanuts should also be avoided if either parent suffers from allergies including asthma, eczema or hayfever.

Organic Food in Pregnancy

Going organic in pregnancy is a personal choice that many women are now opting for. It does not necessarily bring greater nutritional value, but the food is produced without the use of pesticides and other chemicals, meaning that the toxins going into the body (and baby) are greatly reduced.

Organic foods generally cost more than standard food, so if it is too expensive to go completely organic, opt to buy those foods that would be subjected to the greatest amount of chemicals. These include:

Organic milk has particular value as a study by the Danish Institute of Agricultural Research found that it does actually contain higher levels of vitamin E, antioxidants and Omega 3 fatty acids.

A Balanced Pregnancy Diet

The most important things to remember when eating during pregnancy are to eat a wide range of foods, and eat little and often. There is no harm in eating treats such as chocolate and cakes, providing they are eaten as part of a sensible, healthy, balanced diet.