The Suitable Diet For Pregnant Women; What to eat and What not to eat

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    It is very important that a woman takes good food during pregnancy because it is her baby’s source of nourishment. Some foods are not quite suitable for a fetus and some are particularly excellent. A pregnant woman should always opt for food rich in folic acid, calcium, iron and protein.
                      Folic acid is a B vitamin that is found in foods and is necessary to prevent birth defects in the baby’s brain and spine. It can be found in leafy green vegetables, fortified or enrich cereals, breads and pastas.
                     Calcium on the other hand is a mineral used to build a baby’s bones and teeth. The Academy of Nutrition and Dietetics says that if a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy. Calcium is found in milk, yoghurt, cheese, calcium-fortified juices, foods, sardines or salmon with bones, some leafy greens (kale, bok choy)
                It is said that “pregnant women needs 27 milligrams of iron per day, which is double the amount of women who are not expecting” www.lifescience.com.  Getting more iron helps to make more blood to supply oxygen to the baby. It can be found in meat, poultry, fish, dried beans and peas, and iron fortified cereal.
             Proteins are needed to build important organs in the body such as the heart and the brain. Most pregnant women do not have a problem with this. It can be found in meat, poultry, fish, dried beans and peas, nuts and tofu.

Other Important Food List

Fruits and Vegetables
Whole grains
Dairy

Foods To Limt

Caffeine
Albatore or ‘’white’’ tuna fish: This is because it contains mercury. Mercury is a substance that can be harmful to a baby’s developing brain

Foods To Avoid

Alcohol
Foods with high level of mercury: sword fish, shark, king marckerel, and tilefish
Raw meat
Undercooked meats or eggs



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