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Healthy diet tha a pregnant woman should take and things to avoid

Here are some foods that a pregnant woman should take


Legumes.

Legumes are plant-based sources of fibres,protein,iron ,folate and calcium all which body needs more during pregnancy.


Folate is one of the most essential for vitamin B9. Its important for woman and baby especially during the first trimester and even before. Examples of legumes:lentils,peas,beans,chickpeas,soyabeens and peanuts


Sweet potatoes

They are not only delicious but they are also rich in beta carotene,a plant compound that is converted into vitamin A in your body. Vitamin A is essential for baby's development.


Fruits and vegetables.

A pregnant woman should eat plenty of fruits and vegetables,this is because they provide vitamins and minerals as well as fibre which helps in digestion.


Proteins.

Foods containing proteins helps the baby to grow. Sources of proteins include meat ,fish(however avoid fish with high mercury),poultry,eggs and beans.


Dairy.

Dairy foods such as milk,cheese and yoghurt are important because they contain calcium and other nutrients that the baby needs.


There are foods and beverages that should be avoided during pregnancy. They are:


High mercury fish.

mercury is a toxic element and when taken in high amounts during pregnancy it can cause serious developmental problem to the baby. It is highly recommend to avoid those high mercury fish during pregnancy and even when breastfeeding. High mercury fish include;


Shark

Swordfish

Marlin

King mackerel

Tuna

Tilefish

But consuming low mercury fish during pregnancy is healthy and they can be eaten up to three times per week according to the food and drugs administration (FDA). Low mercury fish include;


Cod

Salmon

Anchovies

Flounder

Tilapia

Trout(fresh water).


2.Raw or partially cooked eggs


Make sure that eggs are cooked well until the whites and yolk are solid. This will prevent the risk of salmonella food poisoning.


3.liver products


Don't eat liver or liver products such as liver páté or liver sausage because they contain a lot of vitamin A. Too much vitamin A can harm the baby.


4.Caffeine.


consuming too much caffeine during pregnancy can increase risks of miscarriage,fetal development issues and low birth weight. Many drinks other than coffee contains caffeine example; energy drinks,chocolate,some sodas and tea.


5.Alcohol.


Drinking alcohol is not safe during pregnancy. Alcohol can pass through placenta and the baby will be exposed to alcohol. This will affect the baby's development because the baby's liver is not yet fully ddeveloped

Content created and supplied by: Edwinmagondu (via Opera News )

B9.

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