What is considered a nutritious diet during pregnancy? Explain why eating various foods is essential to get the right balance.
Pregnancy is a joyous time in a mother's life, but knowing the best pregnancy foods to support a nutritious and healthy pregnancy can also be challenging. With both physical and hormonal changes, fueling yourself with a balanced diet that supports your well-being is important.
Increasing nutrients during pregnancy helps care for you and your baby, this includes increasing calcium, folate, iron, and protein intake by eating a variety of healthy foods. These pregnancy foods can include protein, complex carbohydrates, healthy types of fat, and plenty of vitamins and minerals.
Dairy can be a great source of calcium during pregnancy. However, there are some guidelines to follow to ensure a healthy pregnancy. Eating only pasteurized milk, yogurt, and ice cream is crucial. This is because unpasteurized or soft-ripened dairy products can contain Listeria bacteria, leading to pregnancy complications and risks of premature birth, miscarriage, or infant mortality.
Pasteurized soft cheeses such as cottage cheese, mozzarella, feta, and cream cheese are safe to eat. Hard cheeses are safe to eat and can be a fantastic source of calcium and vitamin B12. Soft cheese with a white coating on the outside tends to have more moisture, making it easier for bacteria to grow. Cooking cheese until steaming hot will kill the bacteria, reducing the risk of listeriosis.
Fruits and vegetables are excellent pregnancy foods because they're full of vitamins and fiber, making them a great addition to a balanced diet. It's vital to ensure that fruits, vegetables, and salads are thoroughly washed to remove soil because this can make you unwell. Experts recommend eating four portions of varied fruits and vegetables daily and maintaining a healthy lifestyle.
Tip: Fruit juice is safe to consume if it's pasteurized. Dried fruit can be a convenient source of additional nutrients during pregnancy.
Healthy protein sources are not limited to animal products; plenty of meat-free alternatives can provide key nutrients during pregnancy. These pregnancy foods include soybeans, chickpeas, lentils, tofu, tempeh, nuts, and more! Consuming at least 75g of protein per day (depending on your individual needs) is essential.
For adults in general, the recommended daily protein intake is 0.8-1g of protein per kg of body weight. For example, a person weighing 60 kg would need 48-60g of protein per day. During pregnancy, an additional 10g of protein per day is recommended, so a pregnant woman weighing 60 kg would need 58-70g of protein per day.
Lean meat, such as low-fat beef and pork, is an excellent source of protein. This pregnancy food also contains vitamins that can help with the proper growth of the baby's tissue and organs, assisting the baby's general well-being.
Salmon is full of healthy fats such as omega-3 fatty acids. It's also rich in vitamins D and A, quality protein, and DHA, supporting general well-being and health. However, the salmon must be thoroughly cooked to consume during pregnancy. Raw fish and seafood are not safe to eat when pregnant.
Drip Chicken Essence
Drip chicken essence is full of essential vitamins and minerals, which can boost your nutrition during pregnancy. This delicious meat soup is simmered for a long time and is rich in healthy proteins and essential amino acids. Enjoying a warm bowl of chicken essence full of herbs designed to support a healthy pregnancy is a great addition to your diet: Heating only takes 3 minutes, making it an easy and efficient dietary supplement for busy modern people.
Try Chicken Essence with Four-ingredients, which consists of Dioscoreae Rhizoma, Poria, and Euryales Semen, a gentle bend ideal for pregnancy.
ALT – chicken essence with four-ingredients as pregnancy food
One of the best ways to help your baby's bones develop is to be mindful of meeting your daily calcium intake. Experts recommend two doses of 500 mg of calcium daily, which can be consumed as a prenatal vitamin, calcium-rich foods, or both!
Ensuring you meet the recommended vitamin D intake is important for helping your body absorb nutrients such as calcium. Ensuring you get at least 15 mcg of Vitamin D helps your body absorb all the essential nutrients during pregnancy. Vitamin D can be found in salmon, plant-based milk, eggs, and sardines.
Iron works to increase blood flow and ensure enough oxygen is supplied to you and your baby, making it essential that you reach the recommended daily intake! Aim for 27 mg of iron daily (During the later stages of pregnancy, it is recommended to consume 45 milligrams of iron daily.)and some vitamin C to help absorption. Iron can be found in dark green, leafy vegetables, eggs, lean beef, and poultry.
Raw and undercooked meat must be avoided during pregnancy. There is a small risk of getting toxoplasmosis which is harmful to an unborn baby and poses a risk to the pregnancy.
Seafood and Raw Shellfish
Seafood such as shark, raw fish, raw oyster, sashimi, smoked seafood, swordfish, and all raw shellfish harms pregnancy. This is because raw seafood can contain harmful bacteria, leading to viruses. It's also important to monitor the level of mercury you intake, such as limiting fish such as tuna.
Processed Foods and Meat
Processed foods and meat such as hot dogs, luncheon meat, and fast food can negatively affect pregnancy. Eating processed meat can be a risk because of potential bacteria and parasites present in the meat, causing viruses and illness. Fast food can also cause health problems by increasing the risk of gestational diabetes and complications.
As you enter an exciting phase of your life by navigating pregnancy, looking after your body and your little one is essential. The best way to do this is to ensure you eat a balanced diet of nutritious pregnancy foods and be aware of the foods to avoid. Adding extra nutrition, such as a portion of chicken essence daily, is the perfect way to gain the essential vitamins and protein needed for a healthy pregnancy!
It's a popular myth that you must "eat for two"; in fact, you don't need to increase the amount you eat by double. The best approach is to listen to your hunger cues, follow a balanced and nutritious diet, and ensure you eat enough protein.
All in all, a balanced portfolio of good foods during pregnancy is critical to moms’ and babies’ health. For a wholesome and delicious pregnancy diet, consider adding a warm cup of chicken essence to your diet for a health boost for you and your growing baby. Discover the nutrient-dense CE for Sleep and Bone Optimizing, containing a blend of herbs and proteins designed to improve sleep and aid bone health.