What is a balanced diet?
A balanced diet is having a variety of healthy, nutrient-dense foods from the five food groups. It also involves having plenty of water to drink in order to remain hydrated.
Below are the five food groups:
Cereals and whole grains
- Vegetables and legumes (such as beans and lentils)
- Lean meats, poultry, fish, eggs, tofu, nuts, seeds, and legumes
- Fruits
- Dairy foods – preferably low-fat types such as milk, cheese, and yoghurt
Let’s be real — we all have days where we eat exceptionally well, and some days where we indulge in sweets. That’s completely normal. Cravings also get pretty strong during pregnancy, particularly for foods that contain high amounts of sugar, salt, or fat.
If you’re experiencing morning sickness, the trick is to just get whatever you can down. And if you’re ever in doubt, it’s always safest to speak with your doctor or midwife.
Planning ahead: Fetal treatment before pregnancy
Before becoming pregnant, it’s a good idea to prepare your body to carry a healthy baby and pregnancy. This is referred to as preconception care, and it can involve some fetal treatment steps to minimize the risk of birth defects or later complications.
Here’s what that may entail:
- Folic acid supplements: Having folic acid at least a month before becoming pregnant can prevent major birth defects of the brain and spine. The majority of physicians suggest 400 is recommended.
- Managing medical conditions: If you have diabetes, thyroid problems, or hypertension, talk with your doctor to keep them under control prior to conception.
- Genetic counseling: You and your partner might be advised to have genetic screening or testing if there’s a family history of inherited disorders.
- Vaccinations: Ensure your immunizations are in order — such as rubella (German measles) and varicella (chickenpox) — to safeguard you and your unborn baby. Keep at least 1 month gap between your last vaccination and conception.
- Lifestyle modifications: Refrain from smoking, alcohol, and some medications that could hinder fetal growth.
Taking care of your health before pregnancy increases your chances of a smooth, healthy pregnancy — and gives your baby the best start possible.
What about pregnancy cravings?
You might have heard that cravings during pregnancy mean you’re missing certain nutrients — but there’s no scientific proof of that.
Pregnancy hormones can alter your taste. Foods you previously enjoyed may now taste strange, and you may form strong dislikes (food aversions). It’s all normal.
Diet advice during pregnancy-
To nourish your baby’s development, you’ll require approximately 300 additional calories per day. These must be derived from healthy foods such as:
- Whole grains
- Lean proteins
- Fruits and vegetables
Attempt to restrict foods that are high in sugar and unhealthy fats.
Eating a balanced, healthy diet can also alleviate pregnancy symptoms such as nausea and constipation.
Drink plenty of water
Staying well-hydrated is incredibly important during pregnancy.
Drink lots of water daily. Juices and soups may also contribute to hydration.
Discuss cutting back on caffeine and artificial sweeteners with your doctor.
And don’t forget: steer clear of alcohol altogether.
Good foods for pregnancy
The following foods are particularly good for you and your baby:
- Vegetables such as tomatoes, spinach, cooked greens, carrots, and sweet potatoes
- Fresh fruits
- Low-fat dairy foods, such as soy milk and yoghurt
- Whole grain cereals
- Lean meats (such as beef, lamb, and pork) and fatty fish (such as salmon, trout, herring, sardines, and pollock)
Foods to avoid
- Pregnancy is the time when one should avoid:
- Foods prepared using unpasteurized milk
- Raw or undercooked eggs, meat, and shellfish
- Hot dogs and deli meats (except those heated until steaming)
- Sushi with raw fish
- Refrigerated meat spreads and pâté
- Cold-smoked fish
Don’t forget prenatal vitamins
The majority of doctors or midwives will suggest prenatal vitamins before or at the beginning of pregnancy. Prenatal vitamins supplement any nutritional deficiencies.
But remember — prenatal vitamins are merely supplements. They’re not a replacement for a healthy, balanced diet.