“A baby is something you carry inside you for nine months,
in your arms for three years, and in your heart until the day you die.”
-Mary Mason
Pregnancy may be astounding, except for some mothers-to-be it may be jam-packed full of stress and anxieties; particularly when it involves what we eat and put in our bodies. Pregnancy isn’t a time for strict diets, but it’s a time for consuming sensibly – think wholesome, alimentary foods for mother and baby.
However, there will be times in your pregnancy when you just can’t stomach a bowl of greens and even the thought of vegetables is enough to make your stomach turn! So, go simple on yourself! Listen to your body and take a look at the foods and incorporate that are going to support you and your baby at each stage throughout your pregnancy.
Pregnant or not, food is your fuel, and that fuel is extremely important as you grow a living being inside of you. The baby eats what you eat; moreover baby needs vitamins and minerals to support the growth of its tiny brain and bones.
First Trimester:
The first trimester is where most women are adjusting to their surges in hormones. By the start of week 5 (though your fetus is the size of an apple seed) the baby has all the correct building blocks in place for its vital organs. At this stage, folic acid is one of the important key nutrients for the normal development of the neural tube. Low levels are commonly associated with a neural tube defect, Spinal Bifida and Cleft Palate. Women need to take at least 400 mcg of folic acid daily starting at least one month before conception and throughout the pregnancy.
Nutrients needed during the first trimester to support a healthy pregnancy include:
Folic acid: Found in beans, citrus fruits, green leafy vegetables, and your prenatal vitamin.
Calcium: Found in dairy (milk, yogurt, and cheese) and dark leafy greens.
Iron: Found in meat, poultry, seafood, beans, and greens.
Choline: Found in red meat and eggs.
Vitamin B12: Found in meat, poultry, seafood, as well as fortified slices of bread and cereals.
Omega-3 fatty acids: Found in fatty fish, chia seeds, flax seeds, and fortified foods.
The first trimester can also come with some very tricky symptoms: Morning Sickness and Nausea.
Avoiding an empty stomach, eating a smaller amount of food more frequently, eating lower-fat foods, and drinking plenty of fluids.
Eating foods that are easier for the body to digest can also help with nausea, such as fresh fruit, multigrain crackers/bread, clear-based broths, and soups, etc.
Ginger is commonly recommended to help settle the tummy – try grating some fresh ginger into hot water or shop for ginger teabags.
Many women can't stand the thought of a fruit or vegetable and just want comfort food during the first trimester. Try incorporating some health into the foods you are craving for example: if you are craving an ice cream try blending a frozen banana with a small amount of milk to create an ice-cream-like texture and taste." Remember one thing you don’t have to be perfect in your diet during pregnancy. When you are feeling good, seize the opportunity to eat your fruits and vegetables and when you aren't feeling so great, reach for the comfort food.
Second Trimester:
Congratulations! You made it to the second trimester of pregnancy. You can take a deep breath and relax. The risk of miscarriage has dropped dramatically, and you are hopefully extreme fatigue and sickness have faded.
The second trimester is the best because you can eat more now. Not to mention, the more you gain, the more you will have to lose post-delivery. You should increase your calories by an extra 340 per day in the second trimester to support your baby's growth and development.
There is no need to count calories, though. Focus on food groups, not numbers. "Foods that are high in calories but won't have detrimental effects on your blood sugar and cholesterol include avocados, nuts (such as walnuts or almonds), seeds (such as pumpkin seeds or ground flaxseeds), unsweetened dried fruits and try getting your iron from at least one serving of seafood or poultry, a half cup of beans, and at least one serving of leafy greens daily. Even Vitamin C increases the absorption of iron. "Calcium is also of particular concern and can be found in dairy (such as yogurt and low-fat milk), and leafy greens. Vitamin D, magnesium, and omega-3 fats are also crucial in the second trimester for the baby's skeletal and brain development.
If it’s not possible to go completely organic, then look at the Environmental Working Group’s list called the ‘Clean Fifteen and the Dirty Dozen.’ The EWG test all fruits and vegetables and puts together a yearly list of those that contain the least chemical residues (Clean Fifteen) and those that have the highest chemical residue, which you want to avoid (Dirty Dozen). Helping you be better informed about which products to buy organic.
Third Trimester:
It's the third trimester, and you're in the homestretch. The baby will be arriving in 12 weeks, more or less. You may be having those ever-famous Braxton-Hicks contractions-or not. Don't stress if you aren't experiencing all of the symptoms listed online. Every woman is different. Rest up and go on some dates, but keep eating healthy food too.
Baby is mostly formed by now, but don't use that as an excuse to break your healthy eating and exercise. The third trimester is a crucial time for lung and bone development. The baby is also packing on the fat, which is a good thing! "Babies put on most of their weight during the third trimester, while Mom's blood volume continues to increase and her breasts grow larger in preparation for nursing.
Important Nutrients to be indulged during the third trimester:
"Babies store up most of the iron they'll need for the first few months after birth during the last trimester, so you'll want to make sure you're getting enough iron from food and supplements (only as prescribed). You'll find iron in foods like leafy greens, beans, meat, and poultry. Pair your iron-rich foods with foods high in vitamin C(Red bell peppers, kale, oranges) to enhance absorption.
Omega-3s should be on your grocery list too. These healthy fats promote healthy brain development for the baby. When pregnant women took a daily fish oil supplement during their third trimester, their child was 30 percent less likely to have asthma at 3-5 years old. Check with your doctor before adding a supplement, though.
Every family and culture has its traditions and folklore around labor-inducing foods-but there's no hard proof any of them work, however, consider adding dates to your diet in your last trimester. Studies have shown that eating six dates in the last two to four weeks before delivery increases cervical ripening. Check with your doctor before going this route, especially if you have gestational diabetes, as one date delivers 18 grams of carbohydrate.
Be cautious about what you consume when you're pregnant, but don't beat yourself up or feel guilty if you occasionally eat or drink something from the no-no list. Remember that the chance of getting sick is all about dose: how much and how often you consume these foods and drinks. For the optimal health of you and your baby, eat a variety of foods, mostly fruits, vegetables, whole grains, and lean protein. By mixing it up each day, you will minimize your risk of exposing yourself and your baby to harmful bacteria and infections, while ensuring the baby gets all the vitamins and minerals needed to be healthy.
You can also stay fit during pregnancy by consuming our highly nutritious food Products.
They are as follows:
1) Beetroot Malt - Rich in Iron and Folic Acid.
2) Multi-Millet Porridge - Rich in Macro-Nutrients.
3) Moringa Leaf Soup - Contains Iron, Calcium, Potassium, and Vitamin C.
4) Urad Dal Ladoo - Rich in Omega-3 & Omega-6 Fatty Acids.