Ensuring you and your baby’s health during pregnancy can be quite confusing at times. Considering that you have to deal with pregnancy sickness, which includes aversion to and cravings for your favorite food, healthy eating is far more difficult to handle because of hormonal changes.
Also, here come those old wives’ myths that a food craving will determine your baby’s sex: sweet means having a baby girl and salty and sour means having a baby boy. Also, the garlic you just ate might also determine your baby’s sex. If the scent seeps out you’ll have a boy if not then expect to have a baby girl. The misconceptions go on and on and on, leaving you the question: am I really eating the right and nutritious food for my baby and me?
So, what’s really the healthy eating practice for two? The only way is to cut those myths and start knowing more logical information about what to eat during your pregnancy.
Here is a quick pregnancy food guide:
What to eat
Food that is rich in omega-3 fatty acids. Fish like salmon and sardines are the most common ones. But plant-based omega-3s can also be found in walnuts. Omega-3 fatty acid helps your baby’s brain development. It may also help boost your mood. You should also look out and avoid fish species that are high in mercury because this might cause harm to your baby. Usually fish that are high in mercury are the bigger ones, such as sharks and swordfish. Always remember that the bigger the fish, the higher the mercury levels.
High in fiber food. Whole grains such as barley, oatmeal, beans, lentils and even popcorn are high in fiber food. These fibers will help you avoid getting constipation and hemorrhoids as your tummy slows down in processing the food that you eat during pregnancy. Aside from that, these food that are high in fiber usually contain also other healthy nutrients such as iron, folate and zinc.
Protein food. Meat and poultry products, like chicken and eggs, are known to be rich in Proteins. Protein food has amino acids that make up your body’s cells as well as your baby’s. And aside from fiber, beans and peas also contain protein.
What to avoid
Raw and unpasteurized foods. It’s always tempting to have sushi and cider on your meal. But remember, these under-processed or undercooked foods may contain harmful toxins, salmonella and other bacteria that can harm the baby inside you.
Caffeine-rich food. Although it is still debatable, too much consumption of coffee may lead to a fast heart rate for babies or even mums having a miscarriage. It is advised that you should minimize or stop drinking coffee to avoid any complication.
Nitrate-rich food. Eating big amounts of Cured bacon, sausages, and even hotdogs can also be harmful for you and your baby. They all have nitrate additives, which can possibly cause brain tumors and diabetes for you and your baby.