Pregnancy Diet – “ Bump and the balanced diet”

It is always recommended to have good nutrition during pregnancy, since it is very important for your baby to grow and develop. When consuming food and drinks you should always think of the life growing inside your tummy. Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy. Eat a variety of foods to get all the nutrients you need. pregnancy_625x350_41448621471Choose foods high in fiber that are enriched, such as whole-grain breads, cereals, beans, corn pasta, as well as fruits and vegetables. Although it’s best to get your fiber from foods, taking a fiber supplement can help you get the necessary amount. Always discuss with your doctor before starting any supplements. If you take a fiber supplement, increase the amount you take slowly. This can help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake.

Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.

Vitamins that you need to take during pregnancy

The main vitamins that we need to take during pregnancy are:

  • Folic acid – helps prevent neural tube birth defects, which affect the brain and spinal cord.
  • Calcium – helps prevent pregnant mothers from losing her own bone density as the baby uses calcium for its own bone growth.
  • Iodine – is critical for a woman’s healthy thyroid function during pregnancy. A deficiency in iodine can stunt physical growth, severe mental disability and deafness. Also not enough iodine can lead to miscarriage.
  • Iron


    Foods to take during pregnancy:

  • Dairy Products – consuming more dairy products will help maintain the necessary amount of Calcium needed.
  • Broccoli and leafy greens – These include fiber, vitamin A, vitamin C, vitamin K, calcium, iron, folate and potassium.
  • Meat – Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.
  • Fish liver oil – The oil is very rich in the omega-3 fatty acids, which are essential for29fishoil-facebookjumbo fetal brain and eye development. Fish liver oil is also very high in vitamin D, which many people do not get enough of. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
  • Berries – These contain water, healthy carbs, vitamin C, fiber and plant compounds. They generally contain high amounts of vitamin C, which helps the body absorb iron. Vitamin C is also important for skin health and immune function.


Foods to avoid during pregnancy

  • Alcohol
  • Fish with high levels of mercury
  • Unpasteurized food
  • Caffeine



Mrs. Ruwandi Fernando is reading for MPhil / PhD program in Physics and currently working as a Technology Entrepreneur in MAS Holdings. In her role as a Technology Entrepreneur, she explores new trends in the maternal apparel space, sustainable products, new technology trends that can be applied to the apparel sector. She is a mother of a newborn who is interested in Kandyan dancing, playing sports, mentoring teenagers, teaching during her leisure time.



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