Home PageGeneral ArticlesEating Right During Pregnancy

Eating Right During Pregnancy

Jul 21, 2015

In:General Articles

Every mother-to-be knows that she should eat healthily, as she is now caring for two people’s well being – hers and baby’s. But what actually constitutes healthy eating? How do you ensure you are getting the right type and amount of nutrients for the both of you?

In a nutshell, healthy eating is when you consume the right amount of food from all food groups to get the nutrition you need to stay in the pink of health. The quantity may vary from one mom to the next, depending on the age, metabolism rate and how active you are, among other factors. Regardless of these variables however, there are a few staples every expectant mother needs to consume for baby’s healthy development.



Known as the building blocks of the human body, protein contains amino acids that create and repair cells , and are therefore extremely important to help baby grow. Food such as eggs, meat, poultry, fish, beans and nuts are some good sources of protein. However, try to avoid certain fish such as swordfish, king mackerel and shark, as they may contain high levels of mercury.

Don’t worry, we are not talking about ‘fatty’ carbohydrates like white sugar, white bread, cakes and the like. Instead, opt for complex carbohydrates found in whole grains, cereals, legumes and starchy vegetables. Not only will they provide energy that lasts longer, they are also high in fibre that will help your digestive system along.
Calcium, zinc and iron

For baby’s and your bones and teeth, store up on calcium with at least three cups of skim milk, dark leafy vegetables like spinach, kale and broccoli, sardines and yoghurt.

Meanwhile, as zinc has recently been proven to assist foetal growth, opt for zinc-rich food including shellfish, seafood, whole grains, meat and milk.

Your iron intake should also double when you are pregnant, so food such as dried fruits, lean red meat, whole grain breads and dark leafy vegetables are ideal.

Water is universally known to provide immense health benefits, and this is especially true during pregnancy. Besides helping to transport vital nutrients to baby, water helps flush out toxins from your body and prevent excessive swelling2, to name a few. Milk, juices, tea and coffee also count towards your daily fluid intake. Nonetheless, make sure that you do not drink too much caffeine or beverages that are high in sugar, as they could affect your or baby’s health.

In all, practice moderation in everything that you consume. Too much of a good thing can bring about negative effects as well. Whenever in doubt, always consult your doctor for a healthy and happy pregnancy.