Yay! A baby on the way! Of course this is a wonderful time, but it can also be confusing. From now on you’re not only responsible for yourself, there is a tiny human being who needs to be nourished too. But what is the best way to do this?
Nutritional foods for you and your baby
Eggs: One egg contains more than 12 vitamins and minerals. Eggs are also rich in choline, which promotes baby’s brain health and overall growth. Besides, eggs have only 90 calories 😉 Make sure to only enjoy hard-boiled eggs.
Broccoli: This green fuel is packed with vitamin C, vitamin B6 and folate. Broccoli is also known for being a great source of calcium.
Figs: Figs contain loads of nutrients, such as iron and calcium. They also have more potassium than bananas.
Beans and lentils: There are various kinds of beans to choose from. One thing they have in common: they are a must-eat for pregnant women! No other veggie contains more fiber and protein than beans. They also help you prevent getting constipated and even worse: haemorrhoids. Rich in iron, folate, zinc and calcium.
Walnuts: If you’re looking for plant-based options: go walnut! They are rich in omega-3s and are a great addition to any salad. Or pack some in a zip-lock bag for a healthy on-the-go snack.
Yoghurt: Rich in protein and calcium. Yoghurt is also a good source of active cultures that reduce the risk of yeast infections.
Salmon: Another great source of omega-3 fats. Delicious, healthy and super nutritious for both you and the baby. Don’t eat raw salmon (or any raw fish) as they could contain harmful bacteria or parasites. Broil, bake or poach the salmon and add veggies and brown rice for a delicious meal!
No-go’s for pregnant women
Soft cheeses: Most of the soft cheese (dips) are made with unpasteurized milk that can harbor harmful bacteria. Unless the label says ‘pasteurized’, try to avoid: feta, blue cheese, Camembert, queso blanco and queso fresco and brie.
Undercooked/Raw meat: No (medium) rare meat from now on! Undercooked meat can harbor toxoplasma and other bacteria you don’t want to expose your baby to. Make sure your meat is thoroughly cooked to kill all the bacteria.
Sushi: We’re very sorry for telling you this. But sushi is a real no-go. The raw fish on this heaven-sent treat is dangerous during a pregnancy. For the seafood fans: good news. It is safe to eat seafood during a pregnancy, as long as it is cooked thoroughly.
Raw Cookie Dough: It is so tempting to taste unbaked cookie dough while baking cookies. But there are raw eggs in the dough, which make the dough dangerous for pregnant women. To make things worse: any batter, filling, dough, desserts and dressings are a no-go while expecting. The good news: cookie dough ice-cream from the store is safe. Yay!
Alcohol: We really hope this isn’t news to you. Even though some women think that small amounts of alcohol aren’t harmful, they are proven to be. The best thing is to just avoid any alcoholic beverages, including: wine, beer, spirits, coolers and eggnog.
Please note that the guidelines regarding pregnancy foods change every now and then. If you have any doubts about what is best for you and your baby please consult your GD.