The best foods to eat during pregnancy

Pregnant women should avoid foods that contain toxins or allergens. PHOTO | Shutterstock

By  The Citizen Reporter Media/news company Mwananchi Communications Limited

What you need to know:

• Pregnant women should eat plenty of fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fibre. They can help reduce the risk of congenital disabilities, preterm birth, and low birth weight.

Proteins — like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu. Low-fat or fat-free dairy — like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt. Oils — like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts.

The health and nutrition of pregnant women significantly affects the long-term health of their offspring, including physical and mental development. It is therefore important to maintain a healthy diet during pregnancy.

There are a few key nutrients that are particularly important for pregnant women: folic acid, iron, vitamin D, iodine, and calcium. Folic acid helps prevent brain and spine birth defects, while iron prevents anaemia during pregnancy.

Vitamin D is important for developing the baby’s bones and teeth, while iodine helps ensure proper thyroid function. Calcium is necessary for the development of the baby’s skeleton

Foods to consume while pregnant

Dairy products are a reliable source of calcium and vitamin D, both of which are important for the development of the baby’s bones and teeth. They also contain nutrients such as magnesium and zinc.

Some dairy products contain probiotics, which can help maintain gut health.

Dairy products that are safe to consume include milk, cheese, yogurt, and cottage cheese. In addition, one can consume dairy content through fortified products.

Fruits and vegetables

Pregnant women should eat plenty of fruits and vegetables. Fruits and vegetables are rich in vitamins, minerals, antioxidants, and fibre. They can help reduce the risk of congenital disabilities, preterm birth, and low birth weight.

Some of the best fruits and vegetables to eat during pregnancy include dark leafy greens, oranges, tomatoes, berries, avocados, and sweet potatoes.

Proteins

Protein is another important nutrient for pregnant women. It helps to build the baby’s muscles and tissues.

Good protein sources include lean meats, poultry, fish, legumes, and eggs.

Legumes also contain folate, iron, and calcium. Lean beef contains iron, B-vitamins, and zinc.

Poultry and fish are good sources of protein and omega-three fatty acids. Omega-three fatty acids are important for the development of the baby’s brain and eyes.

Pregnant women should eat at least 60 grams of protein per day.

Foods to avoid

Some seafood that pregnant women should avoid includes shark, swordfish, tilefish, bigeye tuna, and king mackerel. These fish contain high levels of mercury, which can harm the developing baby.

Pregnant women should also limit their intake of caffeine. Caffeine is a stimulant and can lead to dehydration. It is also associated with an increased risk of miscarriage. Pregnant women should consume no more than 200 mg of caffeine per day.

Alcohol is another substance that pregnant women should avoid. Alcohol consumption during pregnancy can lead to foetal alcohol disorder, which can cause congenital disabilities and developmental problems.

Pregnant women should avoid foods that contain toxins or allergens.