The Best Natural Nutrition for Pregnancy

During pregnancy, each mother to be needs to do the best for their baby-to be in addition to fulfilling their desire to stay in shape. Eating well will make each mouthful worth for the baby’s growth and your health as well. When you can provide your new baby with the best nutrients, you’ll have a great chance of giving birth to a healthy baby and returning to your pre-pregnancy weight.

In general, a pregnancy is divided into trimesters lasting three months each. As your baby is growing, it’s really important to nourish your body with essential nutrients. Keeping yourself hydrated by drinking enough water at each different stage will keep you feeling better. Whenever possible always drink enough mineral water up to 4 pints per day. This will assist your skin in remaining elastic and glowing, enhance bowel movements and boost your energy as well. Along with that you need a good supply of folic acid for the correct cell division and also to prevent spina bifida (neural tube defect). Besides folic acid, you will also need Magnesium, Zinc, vitamin C, E, vitamin B3 and B6, 6 fatty acids and omega 3 to give your baby the best start in life. It’s always a good idea to go for vegetarian diet during pregnancy.

You’ll still get iron stores with plenty of intake of almonds, sunflower seeds, molasses, peanuts, dried fruits, prunes, and dark green leafy vegetables. Nuts and seeds contain essential fats that you both require. Take a walk outside daily (preferably from 9-11a.m.) for about 10-20 minutes for vitamin D. Yeast extracts and fortified soya milk are also fabulous ways to get vitamin B12. Make sure you’re eating a variety of white, yellow, purple, orange, green, and red vegetables and fruits to help ensure a variety of nutrients you both need. Try to eat 20-30 grams fiber a day to avoid constipation during pregnancy. Avoid weight-loss diets, don’t smoke and don’t skip your breakfast. Additionally, pregnant moms need to restrict their daily sodium intake and also limit foods that are fried and prepared in butter or cream sauces.

It’s worth noting here that when you’re pregnant, you must be careful to monitor your diet because what you drink and eat will be the main source of nourishment for your baby. Alcohol consumption should be strictly prohibited as it’s not safe during pregnancy. Also, try avoiding coffee, tea, black tea, cola drinks, energy drinks, or soda with caffeine, as high consumption of caffeine has been associated with the increased risk of miscarriage. If you still want to have 6-8 ounce cups per day of coffee, or tea, make sure that you get a prior approval of your doctor and try limiting your intake as low as possible. It’s also wiser to switch from caffeinated products to decaffeinated one.

Don’t eat undercooked/ raw eggs, meat, seafood and fish (including meat or fish like sushi, oyster, smoked salmon and steak tartare), soft cheeses (such as blue veined cheeses, feta, ricotta, camembert, brie, Latin-American soft white cheeses such as queso fresco and queso blanco as they may harbour harmful bacteria), liver or Pâté (may contain excessive amounts of vitamin A which can harm your unborn child), coleslaw or salad potato (which may contain high levels of listeria), and raw vegetables. Also, avoid foods like unpasteurised milk, yogurt or cheese, home-made mousses, mayonnaise and ice-cream (which may be made with raw eggs), swordfish, tuna, King Mackerel, tilefish, marlin and shark (may contain unsafe levels of naturally occurring mercury and your baby may suffer brain damage and thus it’s good to avoid eating fish during pregnancy and breastfeeding since some of the fish may have contaminated with polychlorinated biphenyls and heavy chemicals) and also peanuts (particularly for those who have a family record of allergies including eczema, asthma or hay fever) during pregnancy and breastfeeding.

Don’t indulge in chocolates, popcorns, sweets, tidbits, highly processed foods (such as rice mixes, a canned soup, salty seasonings, boxed pasta, salty snacks) and unhealthy foods or spicy foods, salty foods, sour foods, sweetened foods, canned and processed foods, as well as snacks which do no good for both you and your baby’s health.

Use this guidance for each trimester of pregnancy:

First Trimester

This is a crucial stage to your baby’s development. The baby grows from 1-3 inches long. So, at this stage, the baby needs to have a proper and adequate amount of nutrients. During the first trimester, your baby develops with recognizable forms of all major organs and tissues as well as eyes, nose, tongue, lips, ears, teeth, hands, fingers, arms, nails, feet, toes and of course its small beating heart. All of the above development is made directly from what you have eaten. Thus, important nutrients such as folic acids, B vitamins, essential omega oils and zinc are essential for its healthy development.

As blood placenta is made as well as blood volume increases, your body will need plenty of iron. In a case that you experience sickness, you should take appropriate amount of vitamin B6 to help alleviate your illness. Besides that, replenish your body with enough water, exercise regularly and eat small but frequent meals.

Second Trimester

This is the time when your baby already has grown from 6-14 inches long. It is also the time when the internal organs begin to develop into maturity as well as the bone and teeth start to harden.

Therefore, during the second trimester you need vitamin D, magnesium and calcium, in addition to zinc, vitamin A, C and E for your baby healthy growth. Essential omega oil is still needed to help nourish the skin, your baby and your body as well.

Third Trimester

Your baby is now growing from 14-20 inches long and starts laying down lower in the abdomen to prepare for birth. This third trimester is when fat layers are formed; kidneys and lungs are towards maturity as well as other major organs. Gums, bones, teeth and blood vessels are fully developed needing vitamin C. Certainly, calcium is also vital for healthy bones and teeth. Essential omega oil still plays a crucial role as your baby’s brain is now growing faster and faster.

Don’t aim for large meals during this time of the last trimester as there won’t be room to accommodate what you have been eaten, and it’ll make you feeling heavier. The food you eat just can’t be empty calories but it should provide essential nutrients for your growing baby. Eating small regular highly nutritional meals is recommended to make you feel energized, healthy and refreshed.

As for the muscles to contract during labor, taking some Magnesium Citrate is a good idea. You still need to keep zinc intake high to aid all the healing needed after the birth. Vitamin K is worth keeping for preventing hemorrhaging and it’s also good to aid in blood clotting.

Post Natal

If you’re breastfeeding, you need to eat highly nutritional meals to help your body repair and heal. Since your body needs energy in the cause of breastfeeding, you therefore need essential nutrients such as vitamin A, C and E and Zinc to help repair the damaged tissues.

Drinking plenty amount of water will help too. When you’re breastfeeding, you’ll lose about a pint of fluid a day from your body. Make sure you drink at least 2 liters per day to help keep you hydrated all the time.

Getting Calcium, iron, magnesium and B vitamins is really important during this time post natal since your body may have been depleted for these nutrients to help regain balance again and it’s also for replenishing your body. Taking nutritional nutrients from foods will certainly help you feel light and better.

What are Good Natural Food Sources for Pregnancy?

Below are the descriptions of each natural food source:

Folic Acid: broccoli, wheat germ, sprouts, sesame seeds, asparagus, and Great Northern beans (note: pregnant mom needs 400mg of calcium everyday)

Omega 3: walnuts, pumpkin seeds, canola oil, flax seeds oil, hemp seeds, marine algae (excellent source of DHA)

Vitamin E: pepper, avocado, tahini (sesame seeds), olive oil, sunflower seeds

Protein: tofu, black beans, pinto beans, lentils, Great Northern beans, oatmeal

Calcium: tofu, soy milk, tomatoes, almonds, grapefruit, broccoli, calcium fortified drinks and foods (note: pregnant mom needs 1,500mg of calcium everyday)

Iron: tofu, cabbage, prunes and dates, parsley, pumpkin seeds, kidney beans, almonds, dried apricots, blackstrap molasses, soy milk (note: to improve iron absorption, try include foods which are rich in vitamin C)

Selenium: molasses, shiitake mushrooms, button mushrooms, Brazil nuts

Vitamin C: oranges, citrus fruits, okra, pomegranates, tomatoes, apples, pears, grapefruit

Vitamin A: melon, grapefruit, cabbage, dried apricots, sweet potato, carrots, squash, kale, tomatoes, dried cherries, okra

Carbohydrates: root vegetables, cereals, oats, dark leafy vegetables, bean sprouts, potatoes, beans, pasta, tofu, tahini

Zinc: wholegrain rice, pumpkin seeds, tofu, ginger root, split peas, lentils, pecans

B vitamins: cabbage, broccoli, green leafy vegetables, avocado, banana, courgette, mushrooms, squash, nuts

Chromium: rye bread, whole-meal bread, brewer yeast

Vitamin K: beans, peas, blackstrap molasses, cauliflower, brussel sprouts, seaweeds, lentils, kale

Essential fats: walnuts, sunflower seeds, soybeans, almond, green leafy vegetables, sesame seeds, herm seed, avocado, linseed (flax oil)

Choline: soya, lecithin

Why is Zinc Essential for Pregnancy?

During the crucial stage of your baby’s development, especially during pregnancy and the post natal period, zinc is an essential trace element need for breaking down carbohydrates, in addition to its important role it plays in every area of reproduction and thus it’s the most vital nutrient for every pregnant mom.

Zinc is also required for the appropriate formation of elastic chains in connective tissues for both the growth of belly and boobs. It does help the uterus to contract effectively and the perineum to stretch efficiently.

Since zinc helps to prevent toxemia, post natal depression and premature births, it’s particularly the most important trace element required for fetal growth. It’s documented that babies with lower zinc levels are prone to be restless and cry which adds extra stress to the life of baby and family. This explains why it’s worth keeping zinc intake high to help with all the healing that is required after the birth. If you’re deficient in zinc, then you’ll need your doctor to prescribe you a zinc supplement to help maintain your body to a healthy level.

Final Remark:

Be sure your doctor knows about your diet. If you’re in a vegetarian diet, please take the appropriate and balanced nutrients from a variety source of foods. Generally, no worries here and you’ll still get what you both need if you’re consuming the appropriate amounts of nutrients. It’s always a good choice to consult dietician for a planned meal. Always keep folic acid, iron, calcium, dietary fiber, minerals, vitamins and trace elements in a balanced and appropriate ratio for your health, and to provide an optimal growth and development of your unborn baby.