Your Optimum Diet During Pregnancy
Are additional vitamins and supplements necessary during your pregnancy?
Congratulations on your pregnancy! It’s obvious that for now your full attention will go to the wellness of your baby and only the best is good enough.
It is logic that you watch your health, before but also after the birth of your baby. Additional attention given to your nutrition is the first important step. In case of an imbalanced nutrition, your body won’t be able to absorb all essential nutrients necessary for an optimal development of this tiny human growing in your belly, a baby who deserves all the best chances for a most harmonious growth.
On to the practical side of your diet, make sure to ingest on a daily basis adequate amounts of all nutrients to be found in a healthy diet: protein, carbohydrates and fats, but also vitamins, minerals (calcium, magnesium), trace elements (iron, copper, zinc) and fibers.
Ensure a big variety in your daily food intake such as clean meats, plenty of fatty fish, fowl, eggs, potatoes, pasta, rice and of course maximum amount of fruits and seasonal vegetables.
Fats are an indispensable food for the physical and psychological development of your baby so do not cut it out. A bit of butter on toast, olive or coconut oils etc are easy to have and will make a big difference.
Go for quality products and produce. Rather consume small amounts of full dairy foods such as a daily natural yoghurt or some farm butter instead of eg. Cups of skimmed milk or diet dairy products.
Avoid as much as possible refined foods such as processed meats, diet products, refined sugar and inferior fats. They have nothing to offer other than a standard taste full of sugar, fats or salts, exciting our taste buds but void of nutrients and only giving you ‘empty’ calories.
Why vitamins and minerals and/or supplements are só important during pregnancy
Before conception it’s advised for women to take Vit B9, known as Folate (natural form of Folic acid). It limits the risks of miscarriage and is a necessary component for an optimal foetal neurological development. This Folate is best taken preventative and/or in very early pregnancy.
During the constant growing of your baby, Ironis needed to ensure adequate increase of babies red blood cells so increase your iron intake.
Ironically many women eat less red meat during their pregnancy wanting to be healthier. If this is the case with you, taking an iron supplement is absolutely necessary. The absorption of iron is accentuated by Vitamin Cso taking those 2 in combination is the best option, either in foods or supplements.
The indispensable Calciumis important for so many functions, especially supporting the skeletal growth of your baby (strength of the bones). We find calcium not only in dairy products, but also substantial amounts in fruits (oranges, kiwis, figs), vegetables (lentils, beans), fish (sardines, salmon), seeds and water.
Speaking of fatty fish is what brings us to the all-important Vitamin D… Recent research in the UK showed that the majority of the population is chronically deficient in the vitamin, with the advice to all consisting of eating 2 portions of fatty fish a week and having regular sun exposure. Vit D is most important during pregnancy for the bone health of your baby and an adequate daily dose has to be ensured, either by foods or supplements.
With all the will in the world it is not always easy to meet all the optimum dietary requirements, depending on the types of foods being advised.
If you notice certain food types are not easily available where you live or you’re not in the habit of eating them, think of ensuring high enough levels with the help of food-based supplements.