Dieting during pregnancy
What does pregnancy diet mean?
When we talk about dieting during pregnancy, we are not talking about calorie
restriction or trying to lose weight. Following a weight loss diet during
pregnancy can be dangerous for you and your baby, especially because a weight
loss diet can limit important nutrients such as iron, folic acid and other
vitamins, as well as important minerals.
The type of diet we recommend
during pregnancy involves fine-tuning your eating habits so that you are
getting enough nutrition for your health and that of your baby. Healthy eating
during pregnancy is essential for the growth and development of your baby. To
get the nutrients you need, you need to eat from a variety of food groups,
including fruits and vegetables, breads and cereals, protein sources, and dairy
products.
As a general rule, you need to
consume an additional 300 calories per day.
Food groups
It's always important to eat a
variety of foods throughout the day to make sure you're getting the nutrients
you and your baby need. Here is an overview of food groups and some recommended
sources for creating a healthy diet during pregnancy.
Fruits and vegetables:
Fruits and vegetables contain many important nutrients for pregnancy,
especially vitamin C and folic acid. Pregnant women need at least 70 mg of
vitamin C per day, which is found in fruits such as oranges, grapefruits and
honeydew, as well as vegetables such as broccoli, tomatoes and Brussels
sprouts.
To prevent neural tube
defects, 0.4 mg of folic acid per day is recommended. A good source of folic
acid can be found in dark green leafy vegetables (other sources of folic acid
include legumes such as black or lima beans, black-eyed peas, and veal). You
should have at least 2-4 servings of fruits and 4 or more servings of
vegetables per day.
Bread and grains:
the main source of energy for the body during pregnancy are the essential
carbohydrates found in bread and cereals. Whole grains and fortified foods
contain important nutrients such as iron, B vitamins, fiber, and even some
proteins. You can get the folic acid you need from fortified breads and
cereals.
Depending on your weight and
dietary needs, you should eat between 6 and 11 servings of bread/cereal per
day.
Proteins:
Meat, poultry, fish, eggs and legumes contain protein, B vitamins and iron
needed during pregnancy. Your developing baby needs a lot of protein,
especially during the second and third trimesters. Iron helps deliver oxygen to
your growing baby and also delivers oxygen to your muscles, helping to prevent
symptoms such as fatigue, weakness, irritability, and depression.
Lean beef, chicken, lamb,
liver, turkey, and veal are good options. Fish and some other seafood may be a
good choice for pregnant women, as recommended. Fish that are high in mercury
should be avoided. You must consume at least 3 servings of protein per day.
Dairy products: At
least 1,000 mg of calcium is needed daily to support pregnancy. Calcium is
necessary for the formation of strong teeth and bones, normal blood clotting,
muscle and nerve function. Because your developing child needs a significant
amount of calcium, your body will take calcium from your bones if you don't get
enough of it in your diet (which can lead to future problems like
osteoporosis).
Good sources of calcium are
milk, cheese, yogurt, cream soups and puddings. Calcium is also found in green
vegetables, seafood, dried beans and peas. You must consume at least 4 servings
of dairy products per day.
A Complement to nutrition
Prenatal vitamins:
While the main source of vitamins and nutrients needed during pregnancy should
come from your diet, taking prenatal vitamins daily can help fill in small gaps
in case you are inadvertently not getting enough of the essential nutrients.
Prenatal vitamins should be taken three months before conception, if possible.
Example of daily menu
The following sample menu will
give you an idea of what a pregnant woman should typically consume per day
for a healthy diet during pregnancy. Three small, balanced meals and three light
snacks throughout the day are a good rule of thumb to meet the nutritional
needs of you and your child.
- Breakfast:
oatmeal, banana, 1 slice of whole grain bread, 2 teaspoons of jam, 1 cup of
skimmed milk.
- Snack: 1 cup yogurt, raisins
- Lunch: turkey (if it's a deli meat, don't eat it cold - steam to avoid listeria) and a cheese sandwich on whole grain bread, a bag of crisps, a pear and 1 cup skim milk.
- Snack: raw vegetables and low-calorie sauce
- Dinner: 115g chicken, 1 cup wild rice, 1 cup vegetables, 1 cup skimmed milk.
- Snack: fresh fruit or low-fat frozen yogurt.