Tips for Health

9 healthy foods for pregnant women

By on February 20, 2013 in Health with 0 Comments

The old adage “eating for two” is absolutely true in that whatever the mother eats is what the baby gets.  It does not however mean that you need to eat twice as much!  An active non-pregnant woman needs around 2000 calories per day, while a pregnant woman needs approximately 25% more, or 2500 calories per day.

A healthy, well-balanced diet contains something from each of the food groups every day.  That is, dairy products, vegetables,fruit, protein such as fish, meat, eggs, good fats and complex carbohydrates. A pregnant woman needs a souped–up version of the standard healthy diet.

Fats should be unsaturated – butter not margarine, olive oil not corn oil.  Proteins should be lean, and carbohydrates should be whole grain.  Produce should be organic and locally grown whenever possible.  Avoid highly processed foods, anything containing GMOs, and sugars other than honey and natural syrups.

Vitamins and minerals are also important for the baby’s heath, especially folic acid (vitamin B9), iron, zinc and calcium.  A pre-natal multi-vitamin is a good insurance, but it is quite possible to get everything you need to make a healthy baby from the following foods:

  1. Green vegetables, such as broccoli and spinach, for folic acid and iron
  2. Whole grains for fiber and B vitamins
  3. Beans for protein and fiber, iron, folate, calcium, and zinc.
  4. Salmon for protein and omega3 fatty acids
  5. Eggs for protein and choline, which is good for a baby’s brain development.
  6. Berries: blueberries, raspberries, and blackberries for vitamin C, potassium, folate, and fiber.
  7. Yogurt, especially Greek yogurt, for digestible protein and loads of calcium
  8. Citrus fruit or juice for vitamin C to aid the absorption of iron
  9. Sunshine (food for the soul) to supply vitamin D.

And don’t forget, if you breast feed, your nutritional requirements actually go up to around 3000 calories a day.

 

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