Pregnancy is a wonderful moment for you and your family. Although there are some things you may need to change in your lifestyle to better ensure your health and the health of your baby. Adopting a healthy balanced diet is a vital part of a healthy lifestyle during every stage of the lifespan, but if you are pregnant or planning a pregnancy this becomes significantly more important as a healthy, nutritious diet will support the healthy growth and development of your baby. You do not necessarily need to completely modify your diet, but it is essential to eat a variety of different foods every day to ensure you get the right balance of nutrients that both you and your baby need.
Consult Your Family Doctor
If you are pregnant or planning a pregnancy, the very first priority should be to contact your family doctor. If you are located in Australia and you have recently discovered you are pregnant, if you are not yet registered with a doctor you can click here to find more information on a doctor near you. A doctor or midwife will be able to properly advise you on what your diet should consist of, as well as monitor any common deficiencies during pregnancy you may be suffering from and also recommend additional supplements.
Healthy Portions
Many pregnant women instantly assume that, as you have another human being growing inside of you, you will need to eat double the portions you would eat normally. However, this is not entirely true. Your body will be undergoing many different changes in order to adapt to the baby and birth and you will likely feel hungrier than usual because your body is wasting more energy. Do not force yourself to eat, thinking you need big portions, as this could lead to a surplus of weight gain, which could lead to complications during the pregnancy or even labour. You should aim to start the day well by having a healthy breakfast every day, as this will reduce any cravings you have to snack on sweet or savoury treats throughout the day. You do not have to accomplish this balance with every meal, but try to get the equilibrium right over the week.
Eat Your Fruit and Veggies
It goes without saying that fruit and vegetables should be a part of your diet – these contain so many good nutrients and provide you and your baby with vitamins and minerals, as well as fibre, which supports effective digestion and can help prevent constipation. You should aim to eat at least five portions of diverse fruit and vegetables, either fresh, canned or in a smoothie.
Carbohydrates
Many associate carbs with an unhealthy diet however this a vital source of energy, vitamins and fibre, and will make you feel full without ingesting too many calories. Healthy carbohydrates include bread, potatoes, breakfast cereals, rice, pasta, noodles, oats and yams. This group of foods should compose just over a 3rd of the food you eat. Rather than consuming refined starchy (white) food, aim to eat wholegrain or higher-fibre options such as whole-wheat pasta, brown rice or simply leaving the skins on potatoes.
Protein
Protein is essential as part of a healthy balanced diet and you should eat some protein-rich foods on daily basis, some examples include: beans, fish, eggs, chicken, nuts Fish is very important and you should eat 2 portions of it weekly, with one of them being oily fish salmon, mackerel and sardines. There are some types of fish you should avoid during pregnancy, including shark, swordfish and marlin and you should discuss this with your doctor or midwife.
Dairy in pregnancy
Dairy foods like milk, cheese, and yoghurt are crucial in pregnancy because they contain calcium and other essential nutrients that you and your baby require for good health. Opt for low-fat selections where possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese. If you favour dairy substitutes, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified forms.
There are some cheeses you should avoid consuming whilst pregnant, including unpasteurised cheeses.
Foods High in Fat or Sugar
You should always avoid sugary foods and fizzy drinks as these contain so many calories, which can contribute to weight gain as well as to the development of other health conditions. Fat is very high in calories, therefore eating too many fatty foods, or eating them too often, can increase your weight significantly. Consuming too much saturated fat can also raise the amount of cholesterol levels in your blood, which increases your chance of developing heart disease.
Pregnancy is a wonderful time that you should enjoy as much as possible and you should not restrict yourself from enjoying food. However, your health and the baby’s is a priority and having a healthy diet will contribute to the baby’s healthy development.
