DIET TIPS

What to eat When You’re Pregnant

Maintaining a healthy diet during pregnancy is very important. During this time, your body needs additional nutrients, vitamins and minerals. In fact, you may need 350–500 extra calories each day during the second and third trimesters. A diet lacking in key nutrients may negatively affect the baby’s development. Poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications. Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.

• Dairy Products During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B vitamins, magnesium and zinc.
• Legumes This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium — all of which your body needs more of during pregnancy. Folate is one of the B vitamins (B9). It’s very important for the health of the mother and fetus, especially during the first trimester.
• Eggs Only calories won’t add to your body weight; you need to include the right amount of proteins in your diet. Remember, if you want to put on weight and look fit, you need to build muscles, not flab.
• Whole Grains Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters. As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds. Oats and quinoa also contain a fair amount of protein, which is important during pregnancy. Additionally, whole grains are generally rich in B vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women
• Dark & Leafy Greens Dark, green vegetables, such as kale and spinach, contain many of the nutrients pregnant women need. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion. Due to their high fiber content, these vegetables may also help prevent constipation, which is a very common problem among pregnant women.