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We all know that eating well is essential for staying healthy. When you’re pregnant, what you ingest is even more important because your diet not only contributes to your health, but also your growing baby’s health. We spoke with local dietitian Tristaca Curley about some of the superfoods for pregnant women.
When a woman is carrying a baby in utero, more calories are required. However this is not an excuse to overeat.
“It can be a lot more complicated than simply listening to your hunger and fullness cues when you’re pregnant,” says Curley. “A moms needs change during pregnancy, so she has specific nutrient needs for each trimester, but all 3 stages of pregnancy require a well-balanced nutrient-rich diet.”
Here are her suggestions on 5 foods that you should mix in your diet when you are pregnant:
Salmon
This fish is full of omega-3 fatty acids which help with fetal brain development. Keep in mind that if you eat seafood during pregnancy, experts suggest that you choose a variety of fish that does not have high levels of mercury.
Spinach
Load up on Popeye’s favourite food! Spinach is an excellent source of folate which reduces the risk of neural tube defects in babies. Eat it raw in a salad, or throw some in your stir-fry or soups.
Beef
Because a lack of iron is one of the most common deficiencies in pregnancy, Curley recommends to include some beef in your diet when pregnant. Beef is an excellent source of iron which is important for baby’s cardiovascular system.
Lentils
If you are a vegetarian, try incorporating lentils in your recipes as this is a good source of iron for meatless eaters. This legume is also high in fibre which keeps your gut healthy during pregnancy.
Eggs
A staple for many during breakfast, eggs are a good source of protein and they are also high in vitamin D. The need for this vitamin increases during pregnancy for the baby’s skeletal development. However, you might want to avoid a runny yolk because soft-boiled or raw eggs may carry the Salmonella bacteria.
Taking supplements can also assist in getting all of the minerals. “Prenatal vitamins can help ensure moms reach their needs, which can be more difficult to do during pregnancy, especially when fatigue and morning sickness are present,” says Curley.
We invite pregnancy experts and other moms-to-be to join in on the conversation! Reach out if you have topic suggestions for this column on Instagram, Twitter, Facebook, or email me at KelownaNow.
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