How to eat healthy during pregnancy ?

Diet is very important during pregnancy !  It is important to eat healthy to ensure your health, the proper development and growth of your baby. During pregnancy, a women will need to consume approximatively an extra 300 calories a day.

How to eat healthy during pregnancy

What to eat during pregnancy ?

Now, that you are 2 in your body, you should eat for 2 people, you and your baby. Eating can be difficult during the beginning of the pregnancy due to the morning sickness. So give in to junk food or avoiding eating for fear of nausea can be risky for the health of your baby and you. Here is a look at the food with the essential nutrients you should eat for a healthy diet during pregnancy.

  • Fruits and vegetables

Fruits and vegetables are very important thanks to the nutrients we can find in them. You can eat them as much as you want with a daily intake of at least 5 servings of fruits and vegetables. There is no healthier.

Fruits and vegetables contains: calcium, proteins, vitamins, zinc, iodine, iron, fiber and a lot more.

  • Dairy products

Dairy products are very important, it help to build strong teeth and bones for you and your baby. You should eat some cheese, yogurt, cream soups and drink milk. Consume at least 1000 mg of calcium per day to support your pregnancy.

Dairy products contains: calcium, proteins and vitamins

  • Meat, fish and egg

Your baby needs those ingredients for his development. You should focus on fish because it brings in sufficient quantities of important nutrients, substances that are essential for your baby’s development and the building of his brain.

Meat, fish and egg contains: protein, lipid, zinc, iron, selenium, vitamin, fat and omega 3

  • Cereals and starchy foods

Very important given that this group is the main source of energy, used to make the muscles work (breathing, running, walking ) and also for the brain. You can eat bread, rice, pasta, potatoes, beans, red beans, quinoa, lentils and more.

Cereals and starchy foods contains: carbohydrates, zinc, iron, vitamins, fiber and some protein

Prohibited food during pregnancy

There are foods that are not healthy, forbidden and others should be avoided during pregnancy. Here is a list:
  1. Caffeine
  2. Food with a high sugar rate.
  3. Alcohol
  4. Raw milk
  5. Raw animal foods
  6.  Pâtés and jelly products
  7. Soft cheeses
  8. Tobacco
  9. Vitamin and mineral supplements that are not prescribed by a doctor

Advices

Here is some advice for a healthy diet during pregnancy:

  • Cook the meat well
  • Avoid eating raw foods
  • Wash hands after touching raw meat
  • Wash fruits and vegetables well
  • Do not drink raw milk and alcohol
  • Wash your hands as much as you can
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