What Can You Eat or Not Eat During Pregnancy
At no other time in life is nutrition as important as during a pregnancy. Although you’re eating for two, that doesn’t mean you can go overboard. Plan your pregnancy diet for a smoother and healthier motherhood journey!
LOW-FAT & HI-PROTEIN FOOD
Protein is vital for your baby’s growth and development.
- Lean meat and fish are commonly chosen
as sources of protein among pregnant moms.
TIPS: Opt for plant-based protein with no genetic modification (non-GMO), low in fat, no cholesterol and comes with a low glycemic index such as soy milk.
You need additional multivitamins and minerals to ensure a healthy pregnancy. If you’re unable to consume whole foods regularly, consider supplementing your diet to close nutritional gaps.
- Choose food high in nutrients such as B vitamins, calcium and iron.
- Try spinach, yoghurt, eggs, dairy, nuts and seeds.
Starchy food is your main source of carbohydrate, which provides your body with energy and keep you moving.
- Choose healthy starchy foods such as wholegrain bread, brown rice and potatoes.
- It also provides energy and offers fibre for healthier bowel movements!
FRUITS AND VEGETABLES
Munch away with these nutritious high-fibre foods!
- Packed with vitamins, minerals and fibre, get plenty of fruits and vegetables into your diet!
- High-fibre and water content help to keep constipation at bay too.
FISH AND SEAFOOD
Fish and seafood are good sources of low-fat protein. However, some fish are high in mercury which are dangerous to pregnant moms.
- Mercury causes brain, hearing and vision problem in the baby.
- Choose your fish wisely and avoid raw fish.
- Limit intake of fish to 340g per week.
TIPS: Supplement to close nutritional gap by choosing pharmaceutical-grade omega-3 essential fatty acids, featuring a proprietary triple step molecular distillation process to remove harmful impurities.
SUGARY AND FATTY FOOD
You may have cravings for certain food especially sweet and high fat food. Beware as it:
- Increases gestational diabetes (diabetes during pregnancy) risk.
- Causes unnecessary weight gain. It is never too late to start limiting foods
high in sugar or/and fats such as fried food, donuts, chocolate, ice-cream etc
Avoid caffeine as it causes the following:
- Side effects such as problems with sleeping, anxiety, nervousness, irritability, and irregular heartbeats.
- Too much caffeine might contribute to complications such as premature baby, smaller-sized baby or even lead to birth defects.
Avoid alcohol completely during pregnancy.
- Alcohol affects fetus development which could result in smaller-sized baby with possible birth defects such as abnormal facial features and learning problems.