Pregnancy is a beautiful and transformative journey in a woman’s life, and it comes with its own set of nutritional needs and cravings. As a new mom plus mom-to-be, taking care of your health and nourishing your growing baby is of paramount importance. Here are some tips from Culinary Nutrition coach and mom-to-be Eshanka Wahi
Balance is Key: Pregnancy increases your body’s nutritional needs, so focus on a balanced diet.Include a variety of foods from all food groups: fruits and vegetables for vitamins and fibre, lean proteins like meats poultry, fish, beans, and tofu for organ and tissue development, whole grains for sustained energy, and dairy or alternatives for calcium and healthy fats like omega-3 fatty acids from sources like salmon, flaxseeds, and avocados.
Frequent, Small Meals: Pregnancy can bring fluctuations in appetite and digestion. Combat nausea, heartburn, and hunger pangs by eating smaller, more frequent meals to maintain stable blood sugar levels and keep your energy up.
Hydration Is Crucial: Stay well-hydrated with water and herbal teas. Proper hydration prevents constipation, reduces the risk of urinary tract infections, and ensures efficient nutrient transport to your baby.
Mindful Eating: Practice mindful eating to manage emotional eating and cravings for less nutritious foods. Pay attention to hunger and fullness cues, savor your meals, and choose nutrient-dense options when indulging in cravings.
Nutrient Supplements: In addition to a balanced diet, consult your healthcare provider for prenatal vitamins to meet your nutritional requirements. Common supplements include folic acid, iron, calcium, vitamin D and omega-3 fatty acids.
Safe Food Handling: Prioritise food safety to protect both you and your baby from foodborne illnesses. Eliminate raw, unpasteurised or undercooked seafood, dairy, eggs, and meats. Thoroughly wash fruits and vegetables, and be very cautious with unpasteurized dairy products.