Eating healthy

During her pregnancy, your spouse eats for herself as well as for the baby. She requires not just an increase in the quantity of food she eats, but food that is nutritious, to help the fetus grow and develop.

Below is a list of the components she requires in her diet, along with their common food sources:

Carbohydrates: These constitute the body’s main source of energy. Common sources include potatoes, rice, cereals, beans, bran, and pasta.

Protein: Protein is essential for the production and growth of cells in the body. It is found in meat, dairy products such as cheese, yogurt and milk, eggs, soy, food grains, and legumes.

Fat: Fat is a source of energy and aids the absorption and digestion of fat-soluble vitamins. It is found in meat, vegetable oils, cream, butter, margarine, nuts, and peanut butter.

Calcium: Calcium is used for building strong bones and teeth. Its common sources include dairy products such as milk, cheese and yogurt, calcium-fortified orange juice, soy products such as tofu, and nuts.

Vitamin A: It ensures healthy skin, eyes, and bones. Common sources include carrots and leafy vegetables.

Vitamin B6: It is essential for the formation of red blood cells. It is found in chicken, pork, ham, nuts, green beans, wheat germ, and bananas.

Vitamin C: It has a role in maintaining health of the gums, teeth, and bones. Common sources include citrus fruits such as oranges and lemons, strawberries, tomatoes, potatoes, broccoli, cauliflower and spinach.

Vitamin D: It helps in the absorption of calcium and maintains teeth and bones. It is found in fortified dairy products, margarine, cereals, and bread.

Folic Acid: It is essential for the production and maintenance of cells and for cell division, especially during pregnancy. It is found in spinach, leafy vegetables, beans, peas, fortified breakfast cereals, and sunflower seeds.