Healthy eating is essential to a healthy lifestyle and it is vital when you are planning to get pregnant, during pregnancy and after having a baby. Having a healthy diet will help with your baby's growth and development. No special diet is necessary, but it is important to eat a variety of foods every day get the right balance of nutrients you and your baby need.
Eating at home is always the safest option because you’ll know exactly what and how much you’re eating. But, if you don't want to spend time thinking about what to cook, Eatology, a premium meal delivery service, offers custom meal programs and delivers delicious, healthy food right to your door. Their professionally-prepared meals are designed by chefs, tested by dietitians and freshly cooked every day.
Important nutrients during pregnancy
Folate is important for the growth and development of the fetus. Where can moms find it? Folate can be found in dark green vegetables (broccoli, choi sum, spinach and okra), legumes, beans, nuts and fruits (oranges, papaya, grapes and bananas).
Vitamin A plays an important role in general growth, the immune system and vision. Sweet potatoes, kale, carrots, spinach, broccoli and egg yolks are all rich in vitamin A.
Iodine contributes to brain development. Moms can find it in egg yolks, dairy products, seaweed and seafood.
Calcium helps with the growth of bones and teeth. Inadequate intake of calcium increases the risk of preterm labour and gestational hypertension, which is characterised by high blood pressure during pregnancy. Moms are advised to increase their intake of dairy products, tofu and dark green vegetables in which calcium is even better absorbed than in milk.
Foods to avoid during pregnancy
If you are pregnant, you should avoid eating from street food stalls. Most food items at street stalls like fish balls have been continuously cooked in the same boiling water that has been sitting out all day under the scorching sun. The hygiene at these stalls might not be up to par, favouring the growth of certain bacteria that could be harmful to your baby.
Raw/undercooked meat and fish
Raw/undercooked meat and fish are big no-nos. Ensure that all food is served hot – this signals thorough cooking. Undercooked eggs should also be avoided. Raw food consumption during pregnancy could cause certain infections that can make you ill and even harm your baby.
Choose the right fish
Ensure that the type of fish you eat is low in mercury in order to protect your baby from mercury poisoning. You can always ask your server if they know which fish on the menu has the lowest mercury level. Fish such as salmon, cod and catfish are good options.
Stay away from unpasteurised dairy products
This means a heartbreaking goodbye from being a cheeseaholics for nine months. Brie, Camembert and Gorgonzola should be avoided as they may contain bacteria that can harm your baby.
For a healthy pregnant woman, the recommended increase in calories is approximately 90kcal, 290kcal and 450kcal per day in the first, second and third trimesters respectively. So, for example, in the first trimester, you will be consuming an extra 90kcal per day as compared to your normal intake pre-pregnancy.
In terms of weight gain, you won’t gain a lot of weight in the first trimester, with only 0.5–2kg gained during the first three months. The weight gain will really start in the second and third trimesters, when you will be putting on around 0.4–0.5kg per week.
We, at Petit Tippi, have partnered with Eatology to provide a healthy and balanced diet for antenatal nutrition, postpartum care or breastfeeding. If you’re finding it hard to eat healthily or just don’t have enough time to cook healthy meals for yourself, start your meal plan now and get the help you need. Healthy eating is now easy and convenient!