Now that you know exactly how much weight you should gain during your pregnancy, it is time to get to know what exactly you should eat. Follow these basic guidelines, but as previously stated, special cases such as teenage pregnancies, having medical conditions prior to pregnancy or expecting twins/triplets might be a special case needing special care.
Calcium: For sufficient intake of Calcium, about 4 glasses of milk should be consumed. This might be tricky when you are not feeling well or you are watching your weight. Choose low fat or fat free milk because it is just the fat content that differs, not the calcium. There are plenty of supplements for pregnant ladies out there to try.
Folic Acid and Vitamin A: Fill up on dark green leafy vegetables such as spinach and a dark orange vegetables such as butternut daily
Iron and B Vitamins: Meat, fish and poultry should be on the menu daily to ensure sufficient iron and vitamin B12. To enhance the absorption of iron, have a good source of Vitamin C such as tomatoes or orange.
Vitamin D: Getting about 20 minutes of sunlight daily, will help you fight a deficiency of this vitamin
Fiber: Especially for those suffering from constipation- fill up on fruit, vegetables and whole grains. Remember that constipation relies on fibre, sufficient water and enough daily physical activity.
Hydration: As you are building new tissue, you need to supply yourself and your baby with sufficient fluids. Try to get in about 8-10 glasses of clean safe water
TOXINS:
No alcohol, tobacco or other recreational toxins are allowed.
These are the basics. Remember to consult your dietitian if you have any conditions prior to your pregnancy such as hypertension or diabetes. Wishing you a happy, healthy pregnancy
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