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Not only your baby’s health but her intelligence and her complexion also depend on what you eat during pregnancy. If you aren’t eating these foods already, you might want to start doing so at once. And, don’t be surprised if your dietician or doctor prescribes supplements for these foods. Here’s all you need to know about what to eat and what to avoid when you are pregnant:
Things To Do
1. Folic Acid And Vitamins:
Folic acid is essential for the formation of brain cells. Taking folic acid four weeks before pregnancy and eight weeks after pregnancy reduces the risk of autism in babies by 40 percent. It is recommended that women take 400 mcg of folic acid every day even before trying to conceive (1). Natural sources of folic acid include lentils and green leafy vegetables. Other sources of folic acid are fortified breakfast cereals (2). Folic acid, with vitamin B12, helps develop red blood cells. Vitamin C helps produces collagen while vitamin D helps in bone formation. Therefore, it might be a good idea to take prenatal folic acid with multivitamin supplements.
2. Omega-3 Fatty Acids:
Omega-3 fatty acids are important your child’s neural development, and crucial for gestational time and birth weight (3). Eggs, a variety of fish (preferably low-mercury fish), tofu, beans, red meat, walnuts, flax seeds, spinach and cereals fortified with iron are foods rich in omega-3 fatty acids.
3. Vegetables And Fruits:
Your child needs antioxidants to fight free radicals that could damage his brain tissue. Make sure you eat fruits and vegetables to boost your antioxidants. Green leafy vegetables, tomatoes, and blueberries are all rich in antioxidants. Don’t forget to wash your fruits and vegetables thoroughly. Also, cook frozen vegetables thoroughly.
4. Iron-Rich Foods:
Iron is essential to transport oxygen to your baby. Since most women are deficient in iron, it makes their womb oxygen-deprived, which in turn hinders your child’s intelligence and growth. Legumes, spinach, beetroot, chicken, lean beef and fortified cereals should be a necessary part of your diet if you were looking at rich sources of iron (4).
5. Protein-Rich Foods:
Proteins are essential for your baby to develop new cells and hormones, while also boosting overall baby growth. During pregnancy, your protein intake must increase by an extra daily dose of 10 grams. Lean meats, legumes, dairy products are all rich in proteins.
6. Foods Rich In Iodine:
It’s good to get at least 220 mcg of iodine every day during pregnancy. Pears are rich in iodine, so you might want to include them in your diet. Many women develop thyroid problems during their first trimester, and low thyroid hormone levels could lead to lower IQ levels in your baby.
7. Interacting With Your Baby While It’s In Your Womb:
Your baby recognizes your voice right when it’s in the womb. You should, therefore, talk to your baby, sing, or read so that it bonds with you and can take cognizance of things early.
Things To Avoid
1. Watch Our For Mercury:
Certain fish like tilefish, sharks, king mackerel and swordfish contain high levels of mercury. Shrimp, tilapia, salmon and catfish also contain mercury, but in low levels. While you may want to get enough omega-3 from fish, be careful about what you are eating. So, have about two meals of fish every week.
2. Avoid Alcohol:
When you’re expecting, avoid alcohol. Even moderate amounts of alcohol have been proven to be harmful to your baby in that it can interfere with your child’s social skills, memory, and limit her attention span.
3. Don’t Put On Excess Weight:
Putting on excess weight could lead to premature delivery. A prematurely delivered baby would have low birth weight because she hasn’t received the optimum nourishment from the placenta. It’s not a bad idea to get moderate exercise for about thirty minutes every day.
