Pregnancy is one of a woman's most crucial life stages, especially for her health. And when we talk of pregnancy nutrition, it is entirely a different ball game because you are not eating for one but for two people. This implies that you are responsible not just for your own health but also for the little one residing inside you. This is a crucial reason why you must get the best possible nutrition during pregnancy. You may not know, but certain foods and eating patterns affect the baby's development; thus, the mom-to-be population should be pretty much aware of it. As a result, it becomes important to focus specifically on nutrition during pregnancy, be it with the help of supplements like pregnacare plus or with good superfoods. To help you do the same, we have compiled a Do's and Don'ts guide for pregnancy nutrition; you can refer below.
Do's Of Nutrition During Pregnancy:
Eat A Rainbow Of Foods
A rainbow of food means a varied diet that provides you and your baby with all the important nutrients. In addition to that, this varied diet gives your little one an eclectic mix of different foods he can taste via the amniotic fluid. So while doctors suggest taking bananas and saltines during the first trimester, as soon as you begin to feel better, you can aim for more variety of healthy foods like carrots, spinach, blueberries, etc.
Get Your Omega-3 Fatty Acids
Pregnant women should definitely eat an omega-3-rich diet. It helps the development of the brain and nervous system of the baby. In addition, when pregnant women consume a diet rich in Omega-3s, then it reduces the risk of postpartum depression. Some of the best sources of omega-3 fatty acids are flaxseed oil, fortified eggs, and fatty fish. In addition, as per the National Institute of Health, pregnant women should get about 300mg of DHA in their daily diet.
Load Up Yourself With Big 5 Nutrients
The first few weeks of pregnancy demand the most important nutrition, and no nutrient is more important than vital during this stage. It is a B vitamin that reduces the risk of neural tube defects like Spina bifida and many more. The 5 big nutrients that are a must during the early pregnancy stage are folate, calcium, zinc, iron, and fiber. All these nutrients are available in various superfoods and supplements you can buy from any online pharmacy Cyprus.
Don'ts Of Nutrition During Pregnancy
Don't Eat For Two People
Most women gain too much weight during pregnancy because they consume too much food. Research shows that expecting mothers gain excess weight, putting them and their babies at a higher risk of obesity in later life. Therefore, it is crucial to base your pregnancy weight gain goal on your height and pregnancy weight. So, just because you have a life inside does not mean you have to eat for two people. Maintain the calorie count and try not to be overweight.
Don't Forget To Drink 12-8 Ounce Glassed Fluid Daily
It is very hard to stay hydrated, especially during pregnancy, because lots of fluids leak from your blood vessels to your tissues. However, even in such a situation, you must ensure you are hydrated to prevent preterm labor. When you are short on fluids, the body makes a hormone that stimulates contractions. A well-hydrated body also prevents kidney stones, headaches, dizziness, and other common pregnancy complaints.
Don't Overlook Food Safety
One of the most important don'ts of pregnancy nutrition is never overlooked food safety. In order to protect yourself and your baby from harmful bacteria like Listeria, E Coli, and others, always cook your meal properly. Especially meat, poultry, seafood, and eggs. Also, always check the label of products to make sure that they are safe for your health, and if there's no label, then don't take a chance.