You probably have heard the expression "you are what you eat". While it's relevant to everyone in all walks of life, it is especially relevant for expectant mothers. Proper foods during pregnancy play a pivotal role in the mother's health and strength, and will also ensure that her child has every chance of developing normally. Proper nutrition should consist of a well balanced diet of all the essential vitamins, minerals, proteins, carbohydrates and fatty acids that the baby needs, sourced from wholesome natural foods. It is an unfortunate fact that a lot of pregnancy diets are left to chance, with the resultant increase in problems such as disability, low birth weight, miscarriage, and child mortality. Consider the following foods during pregnancy for the benefit of your unborn baby. Pasteurised eggs, milk and cheeses, are excellent sources of calcium which are necessary for the development of healthy teeth and bones. Make sure that the food is pasteurised or is made from pasteurised ingredients, as unpasteurised foods can contain bacteria such as listeria that can lead to infection and miscarriage. Sea food is an excellent source of proteins and omega 3 fatty acids, which are necessary for the development of your baby's verbal and behavioural skills, and overall growth. Avoid large fish like shark, swordfish and king mackerel, as they can contain high levels of mercury and other pollutants in their system. Mercury has the ability to pass through the mothers placenta to the baby, and harm the development of his nervous system. Also avoid shellfish like oysters, mussels and clams, as they may contain listeria which can cause infection and miscarriage. As a responsible mother, your foods during pregnancy should include citrus fruits, strawberries, brussels sprouts, potatoes and green beans, all of which will ensure that you are getting adequate levels of Vitamin C. Vitamin C is an antioxidant which protects the tissues from damage and helps the body to absorb iron, and also helps in building a healthy immune system. Iron is essential for the production of haemoglobin in the blood, which will ensure the foetus is receiving adequate oxygen. Iron also helps in preventing low birth weight and premature delivery. It can be sourced from beef, pork, spinach, wheat germ and cereals fortified with iron. Foods during pregnancy must include dark green leafy vegetables like romaine lettuce, spinach, broccoli, peas and beans, as these foods are all excellent sources of folic acid. Everyone has heard of folic acid and its importance in the pregnancy diet, and most doctors will prescribe a folic acid supplement for the expectant mother. Folic acid is essential for the healthy development of the spinal cord and brain. Lack of folic acid leads to spina bifida. Vitamin D is necessary for the absorption of calcium into the body, and is sourced from fatty fish, milk and sunshine. Proteins are necessary for the production of amino acids and cell repair, and adequate levels will ensure healthy breast and uterine tissue for the mother. Proteins can be sourced from most animal foods, meat, poultry, eggs, pasteurised dairy products, beans and nuts. Foods during pregnancy should not include raw meats like your rare fillet steak, raw fish like sushi, and raw eggs or products made from raw eggs such as salad dressings and mayonnaise. Raw eggs can contain salmonella, and raw meat and fish can contain listeria, all harmful bacteria for your unborn child.
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