There is a relationship between the nutritional status of a mother and her newborn baby and the subsequent health and well being of that child and the children they go on to have themselves. Evidence suggest that the root of many diseases of adulthood lies in the nutrient supply from conception through the first two crucial years. Everyone who has contact with women in pregnancy should be able to offer clear, consistent, evidence based and practical advice on what a good diet looks like. Supporting women to take their food choices seriously, to spend their money wisely on food and to learn skills in food preparation has to be a priority if we are to reverse current trends in poor nutritional health and tackle health inequalities.

Foods a pregnant woman should take before she conceives and through out her pregnancy will impact on the health and well being of her infant in both the short and long term. The aim of all health advice in pregnancy is to ensure the best outcome for mother and infant and that includes having a baby born at a good birth weight, with adequate nutrient stores. Poor diet in pregnancy has been associated with adverse pregnancy outcomes in a number of studies and there is evidence that foods pregnant women take are lacking in some of the essential nutrients associated with good outcomes.

Despite a popular myth that a baby will take what it needs nutritionally from its mother, neither mother nor baby will thrive if the mother’s diet is poor.

Below are the most important nutrients women need in pregnancy and why they are essential
1. Protein
Protein is needed for the growth and repair of tissues, but more is needed in pregnancy and is found in a wide variety of foods including cereals, dairy foods such as milk, yoghurt and cheese, meat, fish, poultry, nuts, seeds, eggs, peas, beans and pulses.

2. Carborhydrates
Fibre in the diet helps to prevent constipation and other bowel problems. Fibre is found in the indigestible parts of foods such as in wholemeal cereals, vegetables, beans and fruits. Oligosaccharides are a component of dietary fibre and the encourage the growth of bacteria which is beneficial to the gut. Eating a good mixed diet will encourage these good bacteria to thrive and there is no need to take supplement which contains prebiotics or probiotics to do this. Good source of fibre include wholemeal bread, wholegrain breakfast cereals, peas, beans, lentils, vegetables, fresh and dried fruit and seeds.

3. Fats
The body needs a certain amount of fat to function normally. Some types of fats called omega-3 fatty acids play an important role in brain development. Fats also are essential to the function of the immune of pregnant women, aid in blood clotting, and help your body use Vitamins A, D, E and K. The fat in the foods pregnant women eat is digested and sent to the liver. The liver then assembles the fat into liporoteins . Lipoproteins are made of good cholesterol, fats and proteins. Liproproteins carry fats through your bloodstream for use by or storage in other parts of the body. There are different types of fat found in foods. Pregnant women should be aware of these different types of fat in your diet.

Saturated fats come mainly from meat and diary products. They tend to be solid when chilled. Examples include butter and lard. There also are two plant based saturated fats which are palm oil and coconut oil
Unsaturated fats tend to be liquid and come mostly from plants and vegetable. Olive, canola, peanut, sunflower and fish oils are all unsaturated fats.
Trans fats are unsaturated fats that have been chemically processed to be solid at room temperature. This is done to make foods last longer and give them flavor. Vegetable shortenings, margarine, crackers, cookies and snack foods like potato chips often contain trans fats.



Below are some of the food groups to eat when pregnant
1. Grains
Bread, pasta, oatmeal, cereal and tortillas are all grains. Make one half of the grains you eat whole grains. Whole grains are those that have not been processed and include the whole grain kernel. They include oats, barley, quinoa and brown rice. Look for the word “whole grain” on the product label you buy while pregnant.

2. Fruits
Fruits can be fresh, frozen, canned or dried. Juice that is 100% fruits also counts in your diet.

3. Vegetables
Vegetables can be raw or cooked, frozen, canned, dried or 100% vegetable juice. Make sure that you get a mixture of dark green, orange, starchy and other vegetables, including dry beans and peas.

4. Dairy
Milk and products made from milk, such as cheese, yogurt and ice cream make up the diary group. Make sure any diary foods you eat are pasteurized.

5. Protein Foods
Protein foods include meat, poultry, seafood, beans and peas, eggs, nuts and seeds. Include a variety of proteins in your diet and choose lean or low fat meat and poultry.

6. Fats
Omega-3 and omega-6 fatty acids are important for developing the baby’s brain and eyes. Foods rich in fats include oils, nuts, seeds, avocados, butter, margarine. Other sources of fatty acids include oily fish such as herring, mackerel, salmon, sardines and trout, White fish such as cod and whiting. Vegetable oils used in small amount when cooking.

Safety Eating
Pregnant women can get food poisoning just like anyone else. However, food poisoning in a pregnant woman can cause serious problems for both her and her baby. Vomiting and diarrhea can cause your body to lose to much water and can disrupt your body to lose to much water and can disrupt your body’s chemical balance. Several types of bacteria can cause food poisoning .

Avoid eating the following foods while you are pregnant
Refrigerated smoke seafood
Refrigerated meat spread
Hot dogs, luncheon meats, and cold cuts unless they are heated until steaming hot just before serving
All raw and under cooked seafood, eggs and meat
Sushi made with raw fish.
Conclusion
Eating well during your pregnancy is one of the best things you can do for yourself and your baby. Start now on balancing healthy eating with maintaining a healthy weight to give your baby the best start in life. It’s important to constant your health care provider as soon you have these sign.

Check our website for more.............
https://richpoorhealth.com/2018/04/29/best-foods-for-pregnancy/