Foods To Eat When Pregnant: Do You Know Your Pregnancy Nutrients?

We have all heard the cliché "you are what you eat", and like most clichés there is an element of truth in it. If you eat healthy nutritious foods then you will be healthy and full of energy. Eat unhealthy foods and the opposite applies. It's pretty simple really. This also applies to the pregnant mother when she is considering the health of her unborn child and the best foods to eat when pregnant. When she decides to eat healthy wholesome foods that are packed full of all the essential vitamins, minerals, proteins, carbohydrates and fats, she is already giving her unborn baby the fantastic start in life that it requires. It's important for expectant mother's to realise the implications of not following a proper pregnancy nutrition plan: low birth weight, birth defects, miscarriage and mortality.

So what are proteins? Proteins are known as the building blocks of life in that they are essential for cell wall development and cell repair. Basically you need proteins for the development of all the vital organs like the heart, lungs and kidneys, as well as muscle and tissue growth. Proteins cannot be stored in the body, so it's important to consume adequate amounts every day for the baby. Recommended daily intake is approximately 60 grams. Good sources of protein include lean meats such as chicken, turkey and fish, as well as pork, beef and lamb. There's also a wide variety of dairy products that you can choose from, including pasteurised cottage cheese, yogurt and hard cheeses. Of course, you should avoid uncooked eggs, soft cheeses made from unpasteurized milk like brie and feta, and blue veined cheeses which may harbour dangerous bacteria.

Calcium is essential for foetal development of bones and teeth, helps nerves and muscle formation and helps prevent blood clots. You will need about 1000mg/day while pregnant. It's very important to ensure that you are getting adequate levels during pregnancy, not just for the baby's health but also for the mother's health, as a lack of calcium during pregnancy can lead to osteoporosis for the mother later in life. Recommended foods to eat when pregnant that contain calcium include pasteurised dairy products like milk, yogurts and hard cheeses, dark green leafy vegetables and calcium-fortified foods like cereals and breads. If for some reason you have trouble getting the calcium that you require in your diet, your doctor can prescribe a pre-natal supplement.

Healthy fats are another important dietary element during pregnancy. Nut oils, olive oil, or avocados are good choices. Avoid trans-fats and aim for three servings of healthy fat each day. Trans-fats inhibit the conversion of fatty acids needed for foetal brain development and decrease the fat content of breast milk. It's not good for you and not good for your baby. If the food label includes the words "partially hydrogenated" in it, it means it has trans-fats in it and is to be avoided.

There are a variety of essential vitamins required by the developing foetus. Both vitamin A and D helps with foetal bone and teeth development, and can be sourced from milk, carrots, eggs and green vegetables. Vitamin E helps in the formation of red blood cells and can be found in vegetable oil, wheat germ and nuts, while vitamin C assists in building a healthy immune system and can be found in citrus fruits, green beans, potatoes and tomatoes.

Getting to know the right foods to eat when pregnant is the responsibility of every expectant mother. For the health of your unborn child, do it today.