HOW TO EAT AND BE SAFE DURING PREGNANCY

HOW TO EAT AND BE SAFE DURING PREGNANCY

CONGRATULATIONS! You’re finally pregnant! You want to stay in tip-top shape, eat right to ensure healthy pregnancy and have a happy healthy baby. Well, here are some tips, to help you as healthy as you can possibly be:

  • Eat food rich in folic acid (found in green leafy vegetables, nuts and eggs). It will help prevent incidence od neural tube defects and to a certain extent, cleft lip and palate
  • Eat fruits and vegetables that are organic, locally served and in season. It is better as well as to buy organic milk that is free from hormones and antibiotics
  • Eat complex carbohydrates instead of simple sugar and starch. It takes longer to burn, will make you feel better and contain more nutrients. Complex carbohydrates includes: brown/red rice, whole wheat bread, sweet potatoes, beans and durum wheat noodles
  • Eat well cooked foods. Raw meat and fish (example: steak, kilawin and sashimi) may contain parasites, salmonella and toxoplasma which may lead to gastroenteritis
  • Uncooked vegetables and fresh fruits should be washed welland free of soils as they may contain toxoplasma also. A fetus with toxoplasma infection might develop congenital abnormalities such as hydrocephaly
  • Eat fish 2x a week. Sea fish have higher concentrations of omega and fatty acid who is important for brain development. Sardines and dilis are very good source since they are rich in calcium. Limit big fish (example: tuna, tanigue, swordfish, salmon) to ¼ kg. a week since these contain higher level of mercury

 

I hope you did not become paranoid after reading these article. We just wanted to offer some basic tips on how to make your pregnancy as healthy as possible, to increase the chances of a happy outcome.

 

                                                                                                                                                                                                                                                                                             Nutrition Section, QCHD