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Pregnancy Diet: Eat Well, Eat With Purpose For Total Wellness.
For some people, eating healthy or dieting has become a ‘cliché’.
Most women struggle with eating the right types of food during pregnancy. There is this myth that whilst pregnant, one can indulge and eat whatever is desired. This isn’t right…
As a mum of four, (5 years, 4 years and 9month old twin boys), during my last pregnancy with my twin boys, eating well and with purpose was so important to me. During the process, it is most essential to get all the nutrients you and your developing baby need. If you haven’t been eating as well as you should, it is important to start having nutritious and well balanced meals. Your body works more efficiently when you are pregnant and uses up the energy you get from the right foods you eat. So for the first six months of being pregnant, you really do not require any extra calories, however, it is advisable to speak to your midwife to know the best way to gain weight gradually.
The best rule to remember is to eat when you are hungry but ensure to eat the right meals. Eat a good balance of foods everyday and you will gain weight steadily as your baby grows. Have variety of delicious snacks and meals that are just right for you at each stage of your pregnancy.
In your first trimester, eat iron-rich foods which will help your blood to move oxygen around your body. Meals high in folate/Vitamin B6 is very essential at this level and great for developing your baby’s nervous system. It is also believed that such meals help to ease nausea.
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During your second trimester, have meals that are rich in calcium and vitamin D. These nutrient-dense meals will help your baby grow strong bones and will also contribute to the baby’s continued development. Also, Omega 3 fatty acid found in such meals is important for your baby’s brain development.
In the third trimester, you will need meals that will give you a much-needed boost in your energy level as you continue to push through to the finish line. Keep up with protein-rich foods all through your pregnancy journey to help with the baby’s development and if in doubt of what to eat or what not, then it is important that you consult your doctor.
The best rule is to find healthy alternatives to some of the foods you like to eat to ensure that you eat right, stay clean, and live a healthy lifestyle.
>>> QUICK AND SIMPLE HEALTHY MEALS
Author: Oge Akinola is the Founder and Senior Lifestyle Consultant at Bump n Chic. They cater to women during and after pregnancy, helping them towards leading a healthy Lifestyle through a 3 process strategy – Nutrition, Fitness, and Style to achieve total wellness spirit, soul, and body. They suggest the right healthy alternatives for your meals and promote well-balanced meals to aid baby’s growth and ensure that Mum is also in good health. Instagram: @BumpnChic Website: www.bumpnchic.com
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10 Pregnancy Power Foods for good health during pregnancy.
Photo : Pixabay.com
During pregnancy, you are literally building a new life, and to support your body in achieving this, you will need a healthy choice of food that has all the nutrients you and your growing baby need.
We’ve compiled a list of 10 nutrient-rich power foods that you should begin to incorporate into your diet for optimum nutrition for you and your baby:
1. Yogurt
Yogurt, is made from dairy and has all of the nutritional benefits of milk and then some. Like milk, yogurt is high in calcium which will aid in the growth of new bones. Yogurt also contain probiotics which assist in keeping your digestion regular. If you’re trying to avoid gaining too much weight during pregnancy, you might want to purchase plain yogurt and sweeten to your taste with fruit or honey.
2. Dark Leafy Greens
Spinach, Kale, Swiss chard, and other leafy greens are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They are also a good source of calcium and fibre. Leafy vegetables will also aid your body in absorbing iron when it’s eaten with iron-rich foods, such as whole wheat pasta or brown rice.
3.Eggs
AN excellent protein source, and contains all the essential amino acids your body needs. They are also rich in Iron, selenium, zinc, Vitamins like A, D and some B complex which are required during pregnancy.
5.Lamb
Lamb is a rich source of B12 Vitamin that keeps the nervous system healthy, aids the formation of red blood cells and prevents anemia. Lamb is also very rich in iron that keeps up your hemoglobin level. The high amount of zinc contained in lamb helps developing the immune system of your fetus, ensures the overall growth along with cell division.
Photo: Pixababy.com
6. Berries
Blueberries, raspberries, and blackberries are packed with Vitamin C, Potassium, folate, and fiber. They are also a good source antioxidants. You may want to make sure to wash them thoroughly before eating them.
7. Sweet Potatoes
Sweet Potatoes are high Vitamins A and E. they are also a good source of potassium which plays a significant role in keeping up fluid and electrolyte balance in the body.
8. Avocados
Known to help fight morning sickness, avocados are a great, smell-free way to add good fats and tons of vitamins like vitamin E, vitamin K, vitamin C, vitamin B6 and B5, potassium, carotenoids, magnesium, folate, lutein, and dietary fiber into your pregnancy diet.
9.Legumes
Also Read: Anesthesia During Pregnancy – Is it Safe?
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