Pregnancy is a unique and transformative time in a woman's life, and ensuring proper nutrition is crucial for the health of both the mother and the developing baby. Eating for two doesn't mean doubling your food intake but rather focusing on the quality and nutrient density of the foods you consume.
1. Folic Acid: Folic acid is vital for the development of the baby’s neural tube, which later becomes the brain and spinal cord.
You can find this in: leafy green vegetables (spinach, kale), citrus fruits (oranges, grapefruits), beans and legumes, fortified cereals and grains.
2. Iron: Iron supports the production of haemoglobin, the protein in red blood cells that carries oxygen to your tissues and your baby. Pregnant women need more iron to support the increased blood volume and to prevent anaemia.
You can find this in: lean meats (beef, chicken, turkey), fish (preferably low in mercury, like salmon and other fast growing fish), beans and lentils, iron-fortified cereals, spinach and other leafy greens.
3. Calcium: Calcium is essential for the development of the baby’s bones and teeth, It also supports the mother’s bone health.
You can find this in: dairy products, fortified plant-based milks (almond, soy, oat), leafy greens (broccoli, kale), almonds, tofu.
4. Omega-3 Fatty Acids: Omega-3 fatty acids are crucial for the development of the baby’s brain and eyes.
You can find this in: fatty fish (salmon, mackerel, sardines), flaxseeds and flaxseed oil, chia seeds, walnuts, algal oil supplements.
5. Protein: Protein is the building block of cells and is essential for the growth and development of the baby. It also helps repair and maintain the mother’s tissues.
You can find this in: lean meats (beef, pork, chicken), fish, eggs, dairy products, beans and legumes, nuts and seeds.
6. Hydration: Staying hydrated is crucial for pregnancy as it supports increased blood volume, helps maintain amniotic fluid levels, and aids in digestion and nutrient transport.
You can find this in: water, herbal teas, fruits and vegetables with high water content (watermelon, cucumbers, oranges)
7. Vitamin D: Vitamin D supports calcium absorption, promoting healthy bone development for both mother and baby. It also plays a role in immune function.
You can find this in: sunlight exposure, fortified foods (milk, orange juice), fatty fish (salmon, mackerel), egg yolks.
Managing Glucose Levels
During pregnancy, your body’s demand for energy increases significantly to support both you and your growing baby. Glucose serves as the primary fuel source for your cells, providing the energy needed for foetal development, maternal health, and overall well-being.
Balanced Meals: Ensure each meal includes a balance of carbohydrates, protein, and healthy fats to help regulate blood sugar levels.
Frequent Eating: Eat small, frequent meals throughout the day to avoid blood sugar spikes and dips.
Monitor Intake: The real-time data from your Ripple will help guide you to maintain stable blood sugar levels, by consuming balanced meals and snacks throughout the day.
Conclusion
A healthy and energised pregnancy is supported by a well-balanced diet, rich in essential nutrients and proper hydration. By focusing on these key nutritional elements, you can help ensure the well-being of both you and your baby throughout this journey. Always consult your healthcare provider or a registered dietitian for personalised advice and to ensure you are meeting all your nutritional needs during pregnancy.