Pregnancy Nutrition

When you’re pregnant, you are indeed “eating for two.” But this doesn’t mean eating twice as much as you did before, as a lot of people assume. What’s most important to remember is that everything you eat and drink passes directly to your baby, so make sure you cut out the things that are bad for both of you and stock up on the healthiest items possible.

A reasonable, though not enormous, weight gain during pregnancy is essential for your baby’s health. Generally, moms-to-be will gain between 10 and 15 kg. As your pregnancy progresses eat smaller amounts more frequently, rather than two or three large meals a day. This way, you won’t overload your stomach, which is being squeezed by the growing uterus, and you are less likely to suffer from indigestion.

A general rule is that foods have a higher nutritional value when they are raw and unprocessed, so concentrate on fresh foods whenever you can. And don’t even think about dieting. If you eat the right things, you won’t gain weight permanently. In fact, you may find that your new, healthy eating habits will help you to stay slimmer after the birth more than you were before you got pregnant. Ask your doctor for specific instructions, but here are some basic “dos” and “don’ts” for good pregnancy nutrition:

Protein

Your protein requirement doubles when you’re pregnant. Protein is found in lean meat, fish, chicken, hard cheeses (gouda, falamenc etc.), milk, hard-boiled eggs, legumes (for example, lentils, beans and chickpeas) and nuts.

Calcium

Your calcium requirement is 50 percent higher when you’re pregnant, particularly during the first two months when the baby’s teeth and bones start to form. Calcium-rich foods include milk and milk-based products like yogurt and cheese. You’ll need four or five servings a day (a serving equals 1 cup of milk, 1 cup of yoghurt or about 30 gm of cheese). Choose low-fat or skimmed products. Calcium is also found in sardines, gargeer, spinach, nuts, and bamia.

Fiber

Fibers Help to combat any tendency towards constipation when you’re pregnant. Found in aysh baladi, brown bread, raw vegetables and fruit, beans (ful, white beans etc.) and nuts.

Folic Acid

Research suggests that getting enough folic acid before conception and for the first few months of pregnancy can reduce the risk of your baby being born with a neural tube defect. Found in spinach, fresh orange juice, ful, lentils and peanuts. Many doctors prescribe a folic acid supplement, so ask yours about this.

Iron

Extra iron is needed to cope with your increased blood supply. Lean red meat is one of the best sources. You can also get iron from chicken, shellfish and tuna, raisins, apricots, prunes, artichokes, gargeer and spinach.

Carbohydrates

Carbohydrates can help to alleviate morning sickness. More nutritious sources are bread, crackers, macaroni, rice and potatoes.

Liquids

Drink at least eight glasses of water a day or vary this with un-sugared fruit or vegetable juices or herbal teas that your doctor approves. Also drink at least a half-liter of pasteurized milk every day – or use it on cereals or in soups and sauces.

DON’Ts

*Liver, including liver sausage or spreads

These contain high levels of vitamin A which could harm your baby

*Raw eggs

Soft cheeses and blue-veined cheeses
Goat’s milk or cheese
Un-pasteurized milk or milk products
All the above may contain harmful bacteria

*Cakes, biscuits, chocolate

Salty foods
These contain too much fat, sugar or salt

*Sugary, fizzy drinks

Tea, coffee and hot chocolate
These contain sugar and/or caffeine

*Smoke or drink alcohol

Both cigarettes and alcohol are poisons which can harm your baby very seriously