Pregnancy
During both pregnancy and lactation, it is more important than ever to have a well-balanced diet to ensure the health of both the parent and child. A diet high in nutrients and fibre, and low in processed foods is essential. There are specific nutrients that have increased requirements during pregnancy. Often we think of iron and folic acid; however, Vitamins A and D, most of the B-vitamins, and minerals like selenium and zinc are all needed in higher amounts during pregnancy and lactation periods. A caloric increase is essential, usually between 100 and 300 calories a day.
Helpful Pregnancy Tips
Foods to Eat in Abundance
Raw and cooked vegetables
Fermented foods
e.g. sauerkraut, kimchi, yogurt, kefir
Omega-3 rich foods
e.g. grass-fed beef, fish, flaxseeds
High-quality fats
e.g. avocado, coconut oil, ghee, seeds, olive oil
Grains and legumes
Foods to Limit
Raw meat, seafood and eggs
High mercury seafood
e.g. king mackerel, marlin, swordfish, ahi and bigeye tuna
Aspartame
Processed meat
e.g. sandwich meat, cured meat, smoked meat
Coffee
Cook Time
5m
6h
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