It has been reported that anaemia occurs in 35 to 75 percent of pregnancies in Nigeria, and this is mainly caused by nutritional deficiencies during pregnancy. A balanced diet suitable for eliminating deficiencies should contain all the nutrients needed to keep you and your baby healthy. You may even need to include vitamins and minerals that you were not familiar with in your diet because of the changes in your body. A good diet will provide enough energy and nutrients to your body in order for the baby to develop and grow properly while also allowing your body easily accommodate the changes occuring.
Fruits and vegetables
Fruits and vegetables are the foundation of every healthy diet. Eating them during pregnancy is highly recommended because they are rich in nutrients such as vitamin C and folic acid that can aid in your baby’s growth. Pregnant women should take at least 70mg of vitamin C daily, which is abundant in citrus fruits such as oranges, limes, grapefruits and vegetables such as broccoli, turnip greens and cabbage.
On the other hand, folic acid is a type of vitamin that is known to prevent birth defects in the baby’s spinal cord and brain, also known as neural tube defects. In order to properly harvest the benefits of folic acid, an intake of 0.4 mg per day is recommended. A good source of folic acid can be found in leafy green vegetables such as spinach, breads, cereals and rice, although taking a vitamin supplement containing at least 400micrograms of folic acid can help you get the recommended amount. You should also eat at least 2-4 servings of fruit and 4 or more servings of vegetables every day.
Whole Grains
Every pregnancy diet should contain whole grains and this is because the main source of energy for pregnancy comes from the essential carbohydrates that they contain. That is why being on a keto diet while pregnant is highly discouraged since the body is denied the carbs that it needs to support the baby and you can also be exposed to keto flu symptoms.
Whole grains and enriched products provide fiber and other important nutrients such as thiamin, riboflavin and niacin that improve your digestion and make it easier for your baby to absorb the nutrients needed for growth. Depending on your weight, taking between 6 to 11 ounces of whole grains like whole-wheat bread, oatmeal, or rice daily gives you the amount of nutrients required.
Dairy Products
At least 1000mg of calcium is needed daily to support your baby during pregnancy. Calcium is essential for building strong bones and teeth, muscle activity and nerve function. Needless to say, calcium is very important for both you and your baby’s health. Also, since your growing baby needs a considerable amount of calcium, if you starve yourself by not consuming enough calcium, your body will harvest calcium from your bones and this can also lead to future problems such as osteoporosis. In order to get enough calcium everyday, you should consume at least 4 servings of dairy products daily. Good sources of calcium include cheese, yoghurt, and milk.
While there are a lot of good food for your pregnancy out there, you should also take time to research on the types of foods to avoid. If you do your best to take care of yourself by eating a healthy diet, your baby will definitely grow fast and become healthy.
Story contributed by Jane Sandwood
