What To Eat When You Are Pregnant Or Breastfeeding
Load up on these essential nutrients to support your baby's growth
When you're pregnant or breastfeeding, what you eat is the baby’s main source of nourishment. Sarah Sinaram, head of Nutrition and Dietetic Services from Mount Alvernia Hospital, therefore recommends crucial nutrients that you should be having during this period as well as what foods you can eat to load up and replenish them.
Food sources: Milk, cheese, yoghurt, kefir and fortified soya milk
Calcium is essential for mummies because… It helps your baby build strong teeth and bones, as well as grow a healthy heart, nerves and muscles.
When pregnant or breastfeeding, you’ll need 1,000mg or three cups of milk.
Food sources: Dark green vegetables, citrus fruits and juices as well as whole grains
Folic acid is essential for mummies because… It decreases the risk of birth defects of the brain, spine or spinal cord, including spina bifida.
When pregnant, you’ll need 600mcg or four cups of boiled Brussels sprouts.
When breastfeeding, you’ll need 500mcg or four cups of avocado.
Food sources: Red meat, liver and cereals fortified with vitamins and minerals
Iron is essential for mummies because… It builds red blood cells to help prevent anaemia, which is associated with premature delivery and low birth weight.
When pregnant or breastfeeding, you’ll need 19mg or equivalent to three cups of cooked spinach.
Food sources: Lean meat, poultry, fish, nuts, eggs, low-fat dairy products and lentils
Protein is essential for mummies because… It is needed for the growth of the uterus, placenta and breast tissue, as well as amniotic fluid production.
When pregnant, you’ll need 67g or one chicken breast.
When breastfeeding, you’ll need 83g or four cod fillets.
Food sources: Kiwi fruit, papaya, orange, strawberries, broccoli and cauliflower
Vitamin C is essential for mummies because… It is important for building collagen in the bones, muscles, skin and blood vessels as well as aiding iron absorption.
When pregnant, you’ll need 100mg or equivalent to one and a half kiwi fruit.
When breastfeeding, you’ll need 135mg or equivalent to three cups of strawberries.
This article was first published on Shape.