Pregnancy Diet - What to Eat and What Not To Eat
"Don't diet, eat everything, whenever you want to! You're not eating for yourself only!"
The sentence above is one of the most common things people said to me ever since I was pronounced pregnant.
Yes! I'm pregnant.. Praise God!
I'm in my 21th week now.
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| Positive Result on Week-6 |
Firstly because I was waiting for my first trimester to pass, as it is very commonly known that the first trimester is considered 'still very fragile'.
I was feeling more secure announcing it after I've passed the 14th week.
The second and the biggest factor is because I was experiencing those "pregnancy symptoms".
The 'nausea and vomiting' part was not to bad actually. Only lasted for several days at the beginning of the pregnancy, and two weeks around the 14th week.
But the "lazy" part did take a quite significant part in the first trimester.
Hence, the absence in this blog ;p
Ok, back to the topic..
For those who've known me, or at least read my blog, know that I'm trying my best to eat healthily.
And some of them told me not to continue my diet during pregnancy, and eat everything or anything.
Well, I'm neither disagree nor agree with that.
It is common for pregnant women to develop 'pickiness' in eating. This is because of the raging pregnancy hormones.
This cause us to be unable to eat certain food, and craving for certain food.
In my case, I became reluctant in eating some of my favorite healthy food, like oat, chiaseeds, and several others.
But I realize that I have to maintain my health, not only for me, but for the sake of the bub growing in my belly (yes, at first I freaked out learning that my belly will no longer be flat and nice).
So.. I began my research, about pregnancy superfoods (and pray that I'll be able to consume them *hehe*)..
Here's what I've got from my research..
Some Pregnancy Superfoods
Eggs
They contain lots of quality protein, and more than 12
vitamins and minerals, which is essential for pregnancy. They’re also rich in
choline, which promotes your baby's overall growth and brain health, while
helping prevent neural tube defects. Note: look for eggs with omega-3 fats, as it
is important for both brain and vision development.
Eating one to two eggs a day is good for pregnant women.
From hard-boiled, scrambled, or make an omelet from them, your choice.
Salmon
It is rich in high-quality protein, and also a good source
of omega-3 fats. It has low amount of methyl-mercury (a possibly harmful compound
to your baby's developing nervous system), unlike swordfish, king mackerel, tile-fish, and shark.
Eat max of 12 ounces of salmon per week is good for you
(this is also to avoid the possibility of consuming too much mercury).
Beans
Beans, such as lentils, black beans, chickpeas and others contain
the most fiber and protein of all the vegetables. Why fiber? Because it can help prevent and
relieve problems such as constipation and hemorrhoids.
Sweet potatoes
Not only rich in Vitamin A, sweet potatoes are also a great
source of vitamin C, folate, and fiber.
Whole grains
Whole grains are important in pregnancy because they're high
in fiber and nutrients, including vitamin E, selenium, and phytonutrients
(plant compounds that protect cells).
There are lots of other whole grains out there, from oatmeal
to barley, and not to forget my personal favorite.. quinoa J
Walnuts
"Walnuts are one of the richest sources of plant-based
omega-3s," says dietitian Kate Geagan, author of Go Green, Stay Lean.
So a handful of walnuts is a great choice for snack.
Dark green, leafy vegetables
This includes: spinach, kale, and other green leafy
vegetables. They are loaded with vitamins and nutrients, including vitamins A,
C, and K, as well as the all-important folate.
Lean meats
Lean, non-fat meat is an excellent source of high-quality
protein.
It is also known that beef and pork stand out among meats
because they contain choline in addition to protein.
Colorful fruits and veggies
Eat plenty of colorful fruits and vegetables to ensure that
you and your baby get a variety of nutrients, because each color group provides
different vitamins and minerals.
An important note:
During the later stages of pregnancy (just like me,
currently on second trimester), eating various fruits and veggies, as well as other healthy food, has another advantage.
The baby,
through the amniotic fluid, will also have a taste on the food you’re eating (being "introduced" to healthy food :)).
So, exposing your baby to healthy food will increase the
chance of your baby to consume those food later on, as he/she’s already familiar
with them.
Some "What-Not-To-Eat" Food
Fish
- Raw or undercooked fish or shellfish (such as oysters and clams)
- Fish with high levels of mercury: including shark, swordfish, king mackerel, and tilefish
- Refrigerated smoked or pickled fish that's unpasteurized, unless heated until steaming
- More than 6 ounces (1 serving) a week of canned "solid white" or albacore tuna
Meat & poultry
- Raw or undercooked meat or poultry
- Refrigerated meat of any kind (ham, turkey, roast beef, hot dogs, bologna, prosciutto, pâté, etc.), unless heated until steaming
- Dry, uncooked sausages, such as salami and pepperoni, unless heated until steaming hot
Eggs
- Runny or undercooked eggs
- Raw cookie dough or cake batter that contains raw eggs
- Homemade desserts or sauces that contain raw eggs (such as eggnog, ice cream, custard, chocolate mousse, hollandaise sauce, béarnaise sauce, mayonnaise, and Caesar salad dressing)
Cheese
Unpasteurized soft cheese (such as feta, Brie, Camembert,
blue-veined cheese, queso fresco, queso blanco, and queso panela)
And other RAW food
Beverages
- Alcoholic beverages (beer, wine, or spirits) - there is no level of alcohol consumption that's known to be safe at any time during pregnancy, so it’s better to avoid them for a while
- Unpasteurized (raw) milk
- Unpasteurized or "fresh squeezed" juice, unless you prepare the juice yourself (controllable level of hygiene)
- Caffeine: from coffee, tea, soft drinks, energy beverages, and others. It is recommended to limit caffeine consumption to max of 200 milligrams a day / 12 ounces of coffee
- Herbal Teas and Supplements
After reading them, I was a bit relieved, as I'm sure that I'll be able to 'comply' with the "Do's and Don'ts" mentioned above, although it means that I have to avoid drinking raw almond milk my fave milk!) as well as eating salads in restaurants (my-own-homemade only!).
But I guess I must not be selfish, and prioritize my baby's health (mommy will come back to her RAM and restaurants' salad later, hehe).
In addition, maintaining a stable mental condition is also important during pregancy.
I know this might be hard, especially for those working women, who have to deal with work-related stress, or even those who live in big cities with it's heavy traffic (like Jakarta).
But try your best to manage it.
Prayers, meditation, morning walk, or prenatal yoga/exercises (when allowed by your doctor) are very helpful to manage your stress.
I hope you'll find this useful,
especially for those who are also expecting (congrats!)
Sources, and for more readings:
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