Maternal diet: Foods to eat when pregnant

The body changes in many ways during pregnancy. This is the time when a woman’s body requires additional nutrients, minerals, and vitamins. On average, you require 300 to 500 more calories during pregnancy depending on the state of your health in addition to other factors that are necessary for the baby’s development. It follows that what you eat can either make or break your pregnancy, making it significant to have a maternal diet that suits your lifestyle and safeguards your health as well as that of the baby.

So what should you eat?

2Additional protein and calcium are needed during pregnancy. Dairy products contain these nutrients in large quantities. It’s, however, important to take note of the protein-rich foods in your maternal diet. White meat is, for example, preferable because they are rich in good cholesterol. Dairy products also contain the right amount the B-vitamins, phosphorous, zinc and magnesium.

Picking the right dairy products for your maternal diet also involves knowing the difference between high-grade whey protein and the other available types in the market since the whey variety are commendable during pregnancy owing to their health benefits. Go for any dairy product that contains probiotic bacteria since they assist with the digestion process in ways that reduces your chances of developing abdominal pains and other complications.
Whole grains and fruits

Whole grains are one of the natural ways to step up some calories that your body needs without changing your eating habits. They allow you to eat more without having to worry about weight gain and its discontent. Note that these grains are important during the second and third trimesters. The dietary genius behind whole grains is their ability to make you feel fuller for longer.

Like fruits, whole grains are high-fiber content foods. They are rich in iron, potassium, iron, folate as well as vitamin C and vitamin K. Their antioxidant properties make them good immunity boosters. This means that these are the foods to include in your maternal diet to help your body win the fight against diseases during pregnancy – reducing your medical bill.

Leafy maternal diet

Green vegetables are known for their unique blend of nutrients. These include a combination of minerals, vitamins and natural acids that lower your chances of developing pregnancy-related complications. You subsequently need to give them a bigger space in your maternal dietary chart. Research shows that they are significant in the reduction of birth complications which may bring about unfortunate incidents such loss of life during delivery.

Make it fishy

3Fish contains cod liver oil as well as the omega-3 fatty acids. These are essential nutritional elements during pregnancy. Both your body and that of the unborn baby needs them for optimum cellular functions. Fish assists with brain development. It triggers formulation and secretion of vital enzymes that the body needs for myriad biological functions.

Note that fish is an essential source of vitamin D. Pregnant women who don’t have time to sunbathe, for whatever reason, can subsequently take on it in their maternal dietary plans to keep up their bone strength and that of their babies. Talk to a certified nutritionist for practical advice on the type of supplements to include in your maternal diet safely.