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Diet is one of the most important factors during pregnancy. A healthy diet can contribute towards a happy and comfortable pregnancy by reducing many of the common complaints such as fatigue, nausea, anemia and heartburn.
So what should an expectant mum be eating and how does she double the nutrients without doubling food intake? It's as simple as choosing foods and making them part of your daily diet.
Almonds: rich in protein, zinc, calcium and magnesium. Good for the development of brain, heart and nervous system.
Avocado: rich in omega 3 and essential amino acids for brain development and the production of collagen to reduce stretch marks.
Bananas: a convenient snack rich in iodine, iron, zinc, folate and B vitamins for normal growth and development.
Blueberries: one of the best antioxidant food sources. Rich in vitamin C for healthy immune system or both mum and bub.
Chickpeas: an absolute wonder food with over 9 essential nutrients. Invaluable excellent source of protein, calcium and fibre.
Carrots: excellent for eyesight, immunity, healthy skin, nails and hair.
Brazil Nuts: the best source of selenium for fertility.
Dairy Products: most absorbable source of calcium for strong bones and teeth. Also rich in protein and vitamin B12 for energy and healthy blood.
Dark Green: invaluable source of folate to reduce the risk of birth defects. Leafy vegetables also rich in calcium, vitamin B & C and dietary fibre. Increases the absorption of iron when eaten with lean protein sources.
Eggs: nature's own vitamin capsule. Higher in protein than chicken. Always use fresh eggs, but no runny yolks during pregnancy.
Flaxseed Oil: extremely rich in omega 3 and other essential fatty acids for brain development and healthy heart, skin and placenta.
Lean Meat: most absorbable source of iron for healthy blood. Reduces risk of anemia and fatigue. Fantastic fuel for foetal growth.
Seafood: excellent source of zinc for conception, as well as zinc, omega 3 and iodine for optimum IQ brain development.
Tofu: The only non-animal complete protein. Rich in calcium and dietary fibre. Fabulous for vegetarians.
Wholegrain Products: one of the best sources of folate and the B group vitamins essential o normal growth and development, great energy source to reduce fatigue and excellent aid for constipation.
See Lisa Neal's "Feeding the Bump" for more super foods and easy to follow recipes.
