Pregnancy Nutrition

15 Feb 2018

Pregnancy is a critical phase in a women’s life, it is the only phase when a women uses the full capacity of her body to nurture and create another human being. She will be using all her vitamins and minerals to help create a healthy baby. Eating healthy and wholesome is very important to avoid nutrients deficiencies in moms to be specially during the second and third trimesters for a healthy development of the fetus.

The first trimester is usually the hardest as moms experience nausea and fatigue. The best remedy I would advise is ginger tea and biscuits and small meals during the day. Avoiding heavy and smelly food is best to lower the chances of vomiting. Folic acid and Iron are important to prepare the body for childbearing.During the second and third trimesters proper nutrition along with multivitamin intake is vital. A typical pregnancy diet is around 2200 Kcal for the second trimester and 2350 Kcal for the third trimester.

Anemia is frequent along with Vitamin D and calcium deficiency this is why proper supplementation avoids fatigue and low energy symptoms.

Toxoplasmosis is risky therefore if women are not immune they should wash raw fruits and veggies thoroughly and sanitize. Eating them at home is a must to avoid any cross contamination that might take place in restaurants with raw meat and poor hygiene.

Healthy nutrition in pregnancy starts with a proper combination of carbohydrates ,proteins and fats.

A typical day should look like the following:

Breakfast :

1 cup milk

1/2 cup whole wheat cereals

2 slices whole grain bread 2 tbsps labneh

veggies

1/2 cup strawberries

Snack:

1 orange

Lunch:

120 g of grilled chicken breast,fish filet (low in mercury) or meat Filet