Here we provide you the guide to prenatal nutrition.
Let’s begin with prenatal vitamins. Apart from receiving them through natural sources, your doctor would give you certain prenatal supplements of which folic acid is the most important as protects your baby from neural tube defects. Apart from that calcium and iron may also be recommended depending on your need. Make sure you take them as directed by your doctor.
Must have vegetables
Vegetables are nature’s richest sources of minerals and vitamins. No matter what you need to increase your intake of fresh vegetables which essentially include green beans, carrots, beet root, spinach, broccoli, celery, celery and potatoes. Low down on cabbage and cauliflower as they induce gas.
Prenatal fruits for you
There’s no bar on consumption of fruits and you have all the liberty to eat whatever you love. You may crave for grapes, pears, strawberries, bananas, etc.; so make sure are having them in the right proportion. However, try to eat apples, berries, oranges and grapefruits as they are loaded with antioxidants like vitamin C and vitamin A which take care of your immunity throughout this crucial time.
Increase intake of protein
Your doctor would certainly ask you eat more proteins in order to enhance growth and development of your baby.
The list of protein sources that make up for your prenatal protein intake is below:
- Chicken and salmon are must for you. You can also eat your favourite animal meat which often includes beef, mutton, turkey, etc.
- Have milk and eggs in good portion. Include butter, cottage cheese, soya beans and tofu in your diet.
- Legumes, pulses and grains are must for you. Prepare healthy delicious soups or sprout/boil them to add a twist to your prenatal diet
Eat more fortified cereals and health drinks
Fortified grains like oatmeal, muesli and bran are loaded with folic acid, calcium, magnesium and other vital minerals and vitamins. Make sure you are having them in right amount to boost your energy levels. You can also have whole grain pasta and bread, brown rice, corn flakes or anything you love. Always stock some crackers and biscuits with you so that you can munch on to avoid nausea. Apart from those, grab prenatal health drinks from a wellness shop and enjoy drinking every day. They add on to your nutrition.
All the aforementioned components complete your prenatal nutrition diet. However, your doctor might customize a diet plan for you if your pregnancy is at high risk.
Prenatal nutrition: What not to eat
It’s also important for you to know the foods that you should avoid during pregnancy.
Check out the list below:
- Undercooked food like meat, seafood, eggs, etc.
- Avoid medium cooked hot dogs, salami, smoked and refrigerated foods
- Raw fish- oysters, clams, etc. Avoid eating those fishes touted to contain mercury. E.g. mackerel
- Unpasteurized milk and cheese. Avoid blue cheese, feta, Brie, etc.
- Raw alfalfa sprouts might be avoided
Written by: healthplus24.com team
Date last updated: August 07, 2014