Always remember that your foetus is getting nutrients from the food that you eat. For that reason, it’s essential that you adopt a balanced diet. This will protect their health and yours and will help you avoid gaining extra weight during your pregnancy. So—what should you eat?
They are also called starches and give you a sense of fullness, providing you and your foetus with energy. They also boost your foetus’ brain development, so eat a dish of carbohydrates with every meal.
- Choose complex carbohydrates like rice and pasta dishes.
- Prepare legume dishes like bean stew, lentil soup or hummus. And don’t forget potatoes!
- Be sure to keep eating simple carbohydrates like fruit.
- Don’t eat too many sugar-rich foods like sweets. This way, you can prevent a rise in your blood-sugar levels and those of your child, as well as weight gain for both of you.
Vegetables and Fruit
They contain a high percentage of water, mineral salts, vitamins and fibre. Eating them boosts your foetus’ immune function.
- Eat 2 servings of fresh or cooked vegetables every day.
- Add 3 pieces of fruit to your diet.
- To retain their vitamin C content, steam them.
- Choose green vegetables like broccoli, spinach and lettuce because they contain the necessary folate for developing your foetus’ nerve function.
- Add other nutrients to your vegetable or fruit dishes, like oats and natural lemon juice.
They contain essential amino acids for forming your foetus’ organs, cells and tissues. They are also rich in the iron, vitamin D and calcium necessary for forming its bones and teeth.
- Eat animal proteins like meats, chicken, fish and eggs.
- Consume plant proteins found in, for example, bread.
- Eat 2 to 3 portions of these foods every day.
- Fulfil your need and your foetus’ need for calcium. Eat 4 servings of dairy products like yogurt, cheese and milk daily.
Eat them in moderation. They will provide you with energy and contribute to your foetus’ nerve development.
- Flavour your dishes with oils rich in fatty acids like olive and soybean oil. Focus on this in the last three months of your pregnancy.
- Eat a small quantity of butter, rich in vitamin A; it is essential for your baby’s natural development.
- Don’t consume large quantities of fats that provide you with unnecessary calories.