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10 tips to eat well during pregnancy
Importance of eating healthy
Eating healthy during pregnancy is one of the most important things you can do for yourself and your baby. But with all the competing foods and diets, it can be hard to know which foods will nourish your body and your baby during this special time.Well, we're here to help! We've put together 10 tips to help you make smart nutritional choices during pregnancy.
Fruits and Vegetables: Have a variety of fresh fruits and vegetables rich in vitamins, minerals, and antioxidants, but avoid raw ones
Small Meals: Eating small meals several times throughout the day helps minimize morning sickness by avoiding the feeling of being uncomfortably full.
Refined Grains: Limit refined grains stripped of their fiber and essential nutrients, like white rice and white bread. Instead, opt for whole grains such as brown rice, quinoa, oats, or wheat bread for better nutrition. Refined grains are easier to digest than whole grains but lack essential nutrients like fiber, vitamins, and minerals.
Avoid sugary drinks and foods. Sugary drinks like sodas often contain simple carbohydrates that can increase blood sugar levels and lead to weight gain.
Similarly, also avoid salts and saturated fats as they can raise your blood pressure, which is not good for you or the baby.
Avoid seafood that is high in mercury, and also avoid raw uncooked meats. It is best to consume homemade cooked meats.
Limit caffeine intake. It should ideally be less than 200 milligrams, but it is best to avoid it. Instead, focus on getting lots of fluids-water, of course, is the best choice to ensure you're hydrated and that your body is functioning properly.
Stay away from alcohol and other sources that cause intoxication. Alcohol is dangerous during pregnancy. Not only is it linked to miscarriage, stillbirth, and a host of congenital disabilities, but it can interfere with the baby's growth. So it's best to avoid alcohol while pregnant completely.
Consume superfoods like bananas, beetroots, and sweet potatoes.
Regarding essential nutrition during pregnancy, folate (vitamin B-9) is one of the most important nutrients that expecting mothers are advised to take. It is a prenatal vitamin that prevents abnormalities in both mothers (anemia, peripheral neuropathy, etc.) and fetuses (heart abnormalities, cleft palate, cleft lip, etc.) You can find it in green leafy vegetables, oranges, milk, yogurt, etc.
Remember to listen to your body and eat what it suggests; if you feel like having a sugary item, have it in moderation. It is equally important to listen to your body and honor its needs.