Healthy Foods to Eat During
Pregnancy and After Childbirth
The food you eat should provide a balance of nutrients to ensure your body is
healthy. This includes protein scienceoftheworld, carbohydrates, and fats, with adequate amounts of
vitamins and minerals.
Those who want to lose weight, or are simply looking for a healthier diet, should opt
for whole grains and foods that are low in fats and high in fiber. It is also important
to watch out for sugar, artificial colors and additives.
Fruits and vegetables are a good source of many essential vitamins and minerals,
including potassium, iron, vitamin C and folate. It is a good idea to include at least 1
cup of fresh fruit or vegetables with each meal.
Milk and dairy products are a great source of calcium, which is essential for the
healthy development of your baby’s bones, teeth and muscles. It is best to choose
reduced fat, lower sugar milk and yoghurt where possible.
Cheese is another good source of protein, calcium and phosphorus, as well as
Vitamin B12. It can be used in a variety of recipes or eaten with crackers, sliced fruit
or soups. You can buy plain, flavored or fortified varieties with extra calcium and
vitamin D.
Yogurt is a great source of probiotics, the good bacteria that can help protect your
immune system during pregnancy and after childbirth. It can be a tasty treat,
especially when topped with fruits or nuts. However, be sure to choose unsweetened
yoghurt and avoid flavored yogurts that contain added sugar.
Oily fish is a great source of omega-3 fatty acids, which are a necessary part of the
diet for pregnant women and breastfeeding mothers. It is also a good source of
iodine, which can help improve fetal development and brain function.
Dark leafy greens are an excellent source of folic acid, a nutrient that is essential for
the development of a healthy fetus and helps prevent morning sickness. They are
also a good source of iron, magnesium and zinc.
Eggs are an excellent source of protein and a range of important vitamins and
minerals, including vitamin D, zinc and selenium. They are also a good source of
vitamin A, which is important for eye health.
Vegetables are a good source of fibre, calcium and vitamins A, E and K. They are
also a source of potassium, which is good for your heart and blood pressure. They
are also a good source of Vitamin C and Zinc, which are essential for your skin and
hair.
Legumes are a good source of fibre, iron and folic acid. They are also a good source
of protein, calcium and magnesium. These are essential for the healthy development
of your baby’s skeleton and bones, as well as helping to reduce the risk of heart
disease in pregnant women and nursing mothers.
Carrots are a good source of fibre, potassium and vitamin C. They are also a good
source of antioxidants, which help prevent and fight free radical damage. They are
an important part of a balanced diet for those who want to keep their weight in
check and have more energy throughout the day.