FOR the next nine months, an expectant mother will need to consume about 300 more calories per day than she did before she became pregnant. After all, her body is going through big changes, and she will need a full dose of nutrients to help with her baby’s growth and development.
However, when it comes to this topic, most, if not all, still have this question: “Do I need carbs to keep me and my baby healthy?”
Studies show that carbohydrates should remain in a pregnant woman’s diet. Despite gaining a bad reputation, this nutrient remains a big source of energy. Starchy foods such as potatoes, rice, pasta, and bread are good sources of vitamins and fiber, which can help provide one the energy to support her baby during pregnancy. Many of such foods also provide other important nutrients for his or her development, including calcium, iron and B vitamins.
But of course, eating carbs is not enough. According to Mary Jude “Jong” Icasiano, a Wyeth nutritionist, you should also follow some good eating habits so that your baby gets the best start in life. Icasiano noted three of these habits below:
Get yourself some good fats
When one is pregnant, having too many fatty foods is a big no. But, the body still needs a certain amount of fat (just make sure that it is the good kind). Fats play an important role in providing energy and nutrient absorption. This is since many vitamins are “fat-soluble,” which means that the body needs fat to use them. Vitamins such as A, D, E, and K are all fat soluble and are vital to fetal development. Cut down on saturated fats like butter, cheese, cakes and sweets, and instead, start including monounsaturated and polyunsaturated fats found in nuts, avocados, plant-based oils, and types of fish like salmon and tuna. Polyunsaturated fats are rich in omega-3s to help develop and sustain the health of the baby’s heart, immune system, brain, eyes and more, while monounsaturated fats are a good source of folic acid, which helps protect the baby against birth defects.
Eat fruits and vegetable
Fruits and vegetables are nutrient-dense foods and key sources of a number of essential nutrients, such as potassium, magnesium, dietary fiber, folate, and vitamins A and C, which all play a huge role for the mother’s and baby’s health. Eating fresh produce during pregnancy is also an excellent way to manage weight and reduce the risks of health complications and diseases.
Avoid coffee
If one is a coffee drinker, then she may have to start avoiding it for the meantime. According to a study conducted by Jongeun Rhee et al., high caffeine intake during pregnancy is associated with a significant increase in the risk of low birth weight, and this risk appears to increase linearly as caffeine intake increases. While small servings shouldn’t have an impact on an unborn baby, it is still best to limit coffee intake during pregnancy. Instead, one can opt for a decaf coffee or non-caffeinated drinks such as milk, fruit juices, and chocolate drinks, among other things. A diet that lacks key nutrients may negatively affect the baby’s development. That is why it is important to pick the right foods during pregnancy to supplement the baby’s needs. In addition to a healthy diet, a mother also needs milk that will supplement her and her baby with essential nutrients.
Consider drinking ProMama®, a delicious tasting nutritional milk drink, specially formulated with key nutrients designed to support a mother during preconception, pregnancy and lactation. It is rich in DHA, Folic Acid, Choline, Iron and Iodine, to help support a baby’s brain growth and development. A pregnant woman needs higher nutrients than she did before conception. That is why it is essential to start making better food choices for her baby’s bright tomorrow. PR