Healthy Mama, Happy Baby The Ultimate Pregnancy Food Guide
As a pregnant mum, you must set a goal of eating healthy and the only way to achieve this is to eat varieties of nutritious foods. Foods those are very rich in fiber, vitamins and minerals, as well as whole grains, beans, cereals, fruits and vegetables.
It is believed that the average body of the pregnant mum will require a minimum of 300 extra calories, especially during the second and third trimester of pregnancy; this may explain why the pregnant mum will require more curb-providing foods.
What you eat from day to day during pregnancy should be properly managed in accordance to the fetal developments I your body. You main priority as the mother is to consume sufficient calories and food choices that will benefit both the growing and yourself.
The foods to avoid during pregnancy – Red-light foods
Certain foods can make you vulnerable to stress or auto-immune disorders during pregnancy, they may also cause certain problems such as dehydration. Here are the most notorious “red light” foods to avoid during pregnancy;
- Raw eggs,
- Sushi,
- Unpasteurized juice, and
- Certain types of fishes.
Raw eggs may contain some Salmonella, which is a bacteria that can cause vomiting, diarrhea, and fever, you should aim at avoiding them, especially in foods, such as raw cookie dough, and salad dressings. Make sure you consume cooked eggs only. Eggs must be properly cooked to avoid its numerous complications.
Sushi may contain certain illness-inducing parasites and may not be advisable for pregnant mums to eat. Unpasteurized juice like cider, that are sold at standard farms may not be subjected to heat treatments such as pasteurization- a method necessary for killing bacteria and other toxins. Tough most milk products and juices have been pasteurized before being sold in stores, many brands are still unpasteurized, and for this reason, you must check the labels properly.
Fish remains the largest supplier of natural Omega 3 fatty acids, needed for the proper brain development and functioning of the growing baby, there are however some species of fish that contain high levels of mercury- this substance can contaminate the nervous system of the baby and cause some birth defects. Swordfish, shark, and tilefish for instance, are known to accumulate more mercury in some parts of their bodies, and may be highly poisonous for the mother and child.
Foods you must consume in moderation, during pregnancy – The “Yellow Light” foods
There are basically two main types of foods you should consume in moderation, during pregnancy, these are; Nitrate-rich foods, and caffeinated foods.
High consumption of caffeine has been linked to high risks of certain infections to the growing fetus. Though moderate consumption may not be harmful, however, consuming more than 5 ounces of coffee a day may pose serious risks. 1-2 cups of coffee a day should be enough.
Nitrite-rich foods such as cured meats of bacon and sausage, especially those found in hot dogs, must be consumed moderately. It is easy to snack on these foods during pregnancy, but, heavy amounts of nitrate additives in the body have been linked with certain brain defects.
Researchers have not been concluded on the effect of Nitrates on growing fetus, but current results indicate that the risks of brain tumor and diabetes infection are higher when nitrates level in the blood is quite high. Similarly, you should avoid certain artificial sweeteners such as Saccharin, found in certain beverages, because they do not provide any nutritive value.
The Foods you must consume during pregnancy- The “Green light” foods
Some of the best foods you can consider during pregnancy are;
- Soft cheese,
- Cooked meats,
- Fresh fruits and vegetables
Soft cheese such as Feta and Brie, were once considered unsafe for pregnancies because of their high levels of Listeria bacteria. Listeria bacteria can easily pass into the growing fetus and may cause premature delivery, still birth or miscarriage. The FDA has now approved soft cheese for pregnant mums as long as they have been subjected to pasteurization heat treatments. Most cheese manufacturers nowadays do not take this processing step with levity, for safety reasons.
Cooked meats and poultry, including beef, chicken, turkey, and Pork are recommended for the pregnant mums because of their high Iron levels. Deli meat may not be recommended because of high possibilities of Listeriosis bacteria; however, cooked deli meats should be safe for consumption. Make sure those sandwich are microwaved before consumption, because they main contain un-cooked deli meats; otherwise you may have to try other protein-rich snacks such as veggie burger.
Cooked meat re the best natural sources of protein, and essential amino acid, they also provide huge amount of trace minerals in foods, however, they are the ones that usually contain the largest amounts of contaminants, and thus they must be processed thoroughly before consumption.
Fresh produce are generally the friendliest foods recommended for pregnant mums. Fresh fruits and vegetables must always remain the staples in your pregnancy diet, however, they must be washed and thoroughly clean from dirt and some other foreign materials that stick to their skin easily. Salmonella and E-coli , are just few of those bacteria or pathogens that may stick on the skin of fruits and veggies, thus, they must be thoroughly cleaned before you eat them.
Make sure you choose the dark greens because they contain the highest amounts of antioxidants to help you and the growing fetus fight off diseases and reduce the risks of dangerous cancerous developments and birth defects. Colourful and bright fruits must also be consumed because of their high anti-oxidants levels, in addition to the fact that they can provide fiber and instant carbs.
Conclusion- The bottom line of healthy eating during pregnancy, is that you must not rely on consuming the same food every day, except for fruits and vegetables that require a daily consumption of between 3-5 servings. Having different varieties of diets can help you create varieties of nutrients that are needed for your nourishment and the nourishment of the growing baby.
