Ever since you found out you were going to be a mother, you've been more careful about what you eat than you used to be, right? It's actually quite natural. While you might have started your day with a cup of coffee and a donut, now that you have a little baby growing inside you, you think twice about everything you eat. Because the food you eat is the main and only way your baby gets the nutrients it needs to grow.
During pregnancy, protein and calcium are essential for the development of your baby's tissues and bones. In addition, folic acid is also needed to prevent birth defects in the baby's brain and nervous system. In addition, iron is also needed more than usual to help make red blood cells that carry oxygen to the baby. So let's see which superfoods you should add to your diet during this precious time.
1. Whole Grains
Whole grains like brown rice, buckwheat, oats, and other whole grains are much healthier than white bread and white rice. They contain nutrients like folic acid and iron, and are also high in fiber. This fiber helps prevent constipation, which many people experience during pregnancy.
You can add these types of grains to your meals throughout the day.
- In the morning: Make some oatmeal.
- Lunch: Eat your usual curry with some bran rice.
- Dinner: Eat a roti made from chickpeas or some pitta.
In this way, adding these grains to your diet will provide you and your baby with the energy and nutrition they need.
2. Beans and Lentils
Lentils are an indispensable part of our kitchen. It is also very important to include legumes like chickpeas, cowpeas, green beans, and soybeans in your diet during this time. These can be eaten as a dip, in salads, or even boiled.
These nuts are not just a snack, they are a nutritional powerhouse full of protein and fiber . Also,
- Iron: Helps the body make blood and prevents anemia , which is common during pregnancy.
- Folate: This is the natural form of folic acid. It is essential for preventing neural tube defects in the baby's nervous system.
- Calcium: Needed to build strong baby bones and teeth.
- Zinc: Very important for cell growth and the immune system.
Therefore, don't forget to include a type of nut like this at least once a day.
3. Oily fish like salmon (Salmon)
Omega-3 fatty acids are essential for the healthy development of a baby's brain and eyes . Salmon is a great source of this valuable nutrient. In addition, salmon is a good source of protein and B vitamins.
One of the things that scares many people about eating fish is the mercury content. However, fish like salmon, sardines, and herring have relatively low levels of mercury. You can safely eat these types of fish, which are low in mercury, up to about 340 grams (12 ounces) per week. However, avoid eating large fish like tuna and mackerel regularly.
Important: Always remember to cook fish thoroughly. You can eat it grilled, baked, or prepared in a sauce.
4. Eggs
Eggs are a very easy-to-make, nutritious food. Eggs are a great source of protein that provides you and your baby with all the amino acids they need. They also contain more than a dozen vitamins and minerals.
Of these, choline is particularly important. Like folic acid, choline is also very important for the development of the baby's brain and spinal cord .
Very important: Never eat raw or undercooked eggs. For example, avoid salads made with raw eggs, or undercooked bullseye, as these can contain dangerous bacteria like Salmonella. Always boil or fry eggs until both the white and yolk are fully cooked.
5. Berries and Vitamin C-rich Fruits
Berries like blueberries and raspberries are rich in vitamin C, potassium, folate, and fiber. Although these are not common in our country, we have plenty of even healthier fruits in our country that we can substitute.
Think about fruits like mangosteen, guava, orange, and grapefruit . These are very rich in vitamin C. Vitamin C is,
- It helps produce collagen, which helps the baby's skin, bones, and tissues grow.
- The foods you eat help your body absorb iron.
- Strengthens your immune system.
So, adding one or two fruits like this to your diet every day is very beneficial for you.
6. Low-fat Yogurt
Plain, low-fat yogurt is much healthier than sugary or flavored yogurt. A cup of yogurt contains more calcium than a glass of milk. It's also a protein-rich food.
Calcium is not only essential for the development of your baby's bones and teeth, but it's also essential for maintaining the strength of your bones. In addition, the good bacteria, or probiotics, in yogurt are also very good for the health of your digestive system.
You can add some pieces of fruit like banana or mango, or even some oats to this plain yogurt and enjoy it deliciously.
| Food type | Main nutrients | The benefit |
|---|---|---|
| Unrefined grains | Fiber, Iron, Folic Acid | Providing energy, preventing constipation. |
| Nuts and lentils | Protein, Iron, Folate, Zinc | Baby growth, prevention of anemia, reduction of birth defects. |
| Fish like salmon | Omega-3, protein | Essential for the development of the baby's brain and eyes. |
| Eggs | Protein, Choline, Vitamins | For the baby's brain development and the mother's nutrition. |
| Fruits rich in vitamin C | Vitamin C, Fiber, Antioxidants | Iron absorption, boosting immunity. |
| Low-fat yogurt | Calcium, protein, probiotics | Strengthening the bones of the baby and mother, helping with digestion. |
But most importantly, know what works for your body. Everyone's body is different. It's best to talk to your doctor about what foods are best for you, whether you have allergies, or other medical conditions. It's important to consult your doctor before starting any new diet or taking any vitamin supplements.
Take-Home Message
- Pregnancy is not a time to eat whatever you want, thinking "you're eating for two." It's a time to choose and eat nutritious, quality foods.
- Nutrients like folic acid, iron, calcium, protein, and omega-3 are essential for the healthy development of the baby.
- Add a variety of foods to your daily diet, such as whole grains, nuts, well-cooked eggs, low-mercury fish, fruits, and yogurt.
- Be very careful about food safety. Especially avoid eating raw or undercooked foods like eggs, meat, and fish.
- If you have any questions about your diet or supplements, always talk to your doctor.
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