An often heart story about the pregnant mum is that she needs to eat for two, this is only partly true. Yes she needs to eat the nutrients for two, and no this does not mean doubling the calorie intake, which might lead to too much weightgain with all the problems linked to it.

 

Maintaining a healthy diet is one of the most important factors for a comfortable pregnancy and a healthy baby. Eat properly and you can minimise things like fatique, anemia, morning sickness and heartburn. Also important to know is that keeping a healthy diet during pregnancy is one of the few things you can completely control, you are the boss!

Eating the right foods and nutrients is one of the key elements for a healthy baby, your baby relies on you and on the choices you make. So what do I need to eat during pregnancy? What nutrients and vitamins do I need to focus on for a healthy pregnancy? How can I double my nutrients intake without doubling my calory intake? And what foods to avoid?

Go for the pregnancy superfoods, these are foods which are packed with the nutrients you need. Make the following foods a part of your diet:

Almonds a great source of protein, rich in calcium, zinc and magnisium. Needed for a good development of heart, brain and nervous system.

Avocados  loaded with omega 3 and other valuable amino acids, needed for baby's brain development and not to forget it stimulates the production of collagen and helps to reduce mums stretch marks.

Bananas on of the best fruits to snack on, packed with B vitamins, iodine, zinc and folate. By the way if you have the choice go for organic grown fruits and veggies during pregnancy

Blueberries  a real superfood, rich in vitamin C and more important the number one source of antioxidants, which are well known for boosting the immune system and for their anti aging qualities. Try to eat some blueberries every day, they are delicious with low fat yogurt or in a fruit salad.

Carrrots  for healthy hair, skin and nails, for boosting the immune system and ofcourse for great eyesight.

Chickpeas with over 9 essentiel nutrients this is a super food, a rich source of calcium, protein and fiber.

Brazil nuts rich in selenium.

Dairy products  because of the calcium, B12 vitamins and proteins. It is absolutely necessary to have at least 3 portions of dairy products per day. The source for energy and strong bones for mother and baby.

Dark green leafy vegetables  a great source of folate which can bring down the risk of birth defects, these green vegetables are also calcium rich, contain vitamin B and C and are a great source of fibre, which is good to prevent constipation.

Eggs  yes another super food, contains more protein per serve than chicken and essential amino acids. Never eat raw eggs or products containing raw eggs during pregnancy, raw eggs can contain salmonella bacteria, cooking the eggs will kill them

Flaxseed oil  this oil is very rich in omega 3 and many other vital fatty acids, which are very important for the development of your baby's brain, heart and skin.

Lean meat  great source of iron, especially during pregnancy you need to have a sufficient iron intake as it reduces the risks of anemia and fatique. It keeps your blood healthy and also is a great source of protein and B vitamins.

Pumpkin seeds  a good healthy rich in zinc snack.

Seafood  an exellent source of essential fatty acids, iodine, minerals and zinc, these are a recipe for a smart baby as they boost brain development. By the way for those trying to conceive, eat lots of seafood as the zinc will turbo charge your fertility.

Tofu  for the vegetarians mums to be, this is the only complete protein food product not coming from an animal. Tofu is also a rich source of calcium and dietary fibre. By the way you don't have to be a vegetarian to enjoy tofu, it is delicious in asian recipes or in a salad.

Wholegrain products  high in dietary fibre which is good to prevent constipation, also rich in folate and a number of B vitamins which are a great energy source and fight fatique during pregnancy.

What Foods Not To Eat During Pregnancy?

Anything containing alcohol.

Raw meat products and raw eggs.

Dairy products made from unpasturised milk.

Soft cheeses made from raw milk like Brie and Camembert.

Slow down on caffeine, drink decaf coffee and softdrinks.

A last tip, be sure that meat is completely defrosted before preparing, eat poultry, meat and fish only thoroughly cooked, and don't let raw meat or eggs come into contact with other foods to prevent bacterial cross contamination.

Enjoy your pregnancy and please visit us again for more pregnancy related information.