Dear mothers-to-be, here is your best pregnancy food

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Receiving sufficient nutrient is crucial to your pregnancy, to your health and to the baby growing inside you.

The need for nutrients multiplies once you become pregnant. Thus, it is important to pay attention to your diet. Remember that you’re not eating just for yourself, but for your baby too.

Unprocessed natural food

A diet of fresh vegetables, fruits, whole grains, cowpeas, unprocessed foods and natural foods (or closest) will give you a high level of essential nutrients which are often lost in food processing.

Organic and biodynamic food

Chemicals and insecticides contaminated in food can be passed on to the fetus and affect fetal development. Choosing organic food can reduce exposure to these chemicals, plus organic foods are always more nutritious.

Dear mothers-to-be, here is your best pregnancy food

Include fish in your dish 2-3 times a week

Fish is a good source of protein and omega-3 fatty acid which are essential to the developments of the fetus’ brain and nervous system. But avoid big fish like marlin, sword fish, orange roughy, Mekong giant catfish and shark because these fish are predator fish on top of their food chains and thus may be exposed to mercury.

Protein in every meal

Protein is crucial to fetal growth and development. Protein assists the nervous function and maintains the energy level throughout pregnancy. According to the reference nutrients compiled by Australia and New Zealand, the reference daily intake (RDI) of protein during pregnancy is 60 g and 67 g during breastfeeding. In order to get this much protein, you must make sure your meal includes meat such as (organic) lean meat or poultries, fish, egg, tofu and cowpeas.

Healthy oil and cholesterol

Choose healthy cholesterol such as avocado, nuts, grains, olives, fish and extra virgin olive oil which provide essential fatty acid necessary for the fetal brain and nervous system development. Avoid animal product that contains high level of saturated.

Healthy snacks

Almonds, walnuts, cashew nuts, Brazil nuts and macadamias are what you should get. These nuts contain high protein and have low GI. Other nutritious snacks include natural yogurt and fruits, hummus and crackers, vegetable chips and avocado and tomato toast. But if you have 20 minutes to spare on a Saturday morning, make some delicious and nutritious homemade whole grain muffins.


Water prevents dehydration of the body and helps wash out body waste. Drink at least 2 liters of water and you’ll be relieving any or constipation you might be experiencing.

Dear mothers-to-be, here is your best pregnancy food

Watch out for sugar

Limit white sugar intake and replace it with natural sweetener like fructose, fruits, maple syrup and honey.
Excess intake of white sugar will out some more pounds on the scale which may be difficult to get rid of after delivery.

Sufficient intake of these nutrients is crucial to perfect development of the fetus. Taking prenatal supplements can make sure you get sufficient nutrients for your baby.

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