There are a lot of taboos when it comes to pregnancy, and most of it has to do with pregnancy food restrictions. This is because food during pregnancy will affect the baby’s development tremendously, so making sure you get all the minerals and vitamins required is imperative.
The basic nutrients you will need include folate, iodine, iron, vitamin D, DHA and choline - you can find many of the key nutrients in supplements such as MEGA We Care Ferrovit, which contains iron, folic acid and vitamin B12. There are more extensive supplements which carry almost every nutrient required for pregnancy, such as Blackmores Pregnancy & Breastfeeding Formula.
But although you can get the essential nutrients in such supplements, there are foods to eat during pregnancy that are superfoods to aid in your baby’s development, as well as your own health during this precious time.
In this article, we will explore what foods to eat during early pregnancy, where to find them in Malaysia, as well as some nutrition tips to make sure mum and baby are the best they can be.
Best Superfoods During Pregnancy & Food for Early Pregnancy
Here are what foods to eat during pregnancy.
Avocado
Avocados have a host of benefits when it comes to healthy food during pregnancy - they are full of healthy fats which are needed to gain calories for foetal growth, as well as contain omega-3 and omega-6 fatty acids that can prevent pregnancy complications.
It is also great as food for early pregnancy as it can aid with morning sickness. This is because avocados are full of vitamin C and vitamin B6 which help reduce morning sickness symptoms. Moreover, avocados have iron, choline, and dietary fibre. You can also take avocado in the form of avocado oil which has concentrated amounts of these essential fatty omega acids and minerals.
Chia Seeds
Chia seeds are a known superfood during pregnancy and in general. They are one of the best foods for baby brain development during pregnancy, as well as when you breastfeed. Chia seeds contain alpha-linolenic acid (ALA) which is a form of omega-3 to support foetal brain developments, among other health advantages.
Chia seeds also contain calcium which helps reduce the risk of preeclampsia, while it has antioxidants that also help reduce the risk of such pregnancy complications and foetal growth restriction.
Beans
Beans are one of the best foods to eat in early pregnancy as they contain key nutrients such as iron, folate, calcium, potassium and zinc - these include black beans, white beans and lentils, among others. They can help relieve uncomfortable factors of pregnancy, including constipation (yes, it happens!) and even haemorrhoids.
Chickpeas
Not only are chickpeas a great snack, but it is considered a healthy food during pregnancy. Chickpeas are categorised under legumes and are rich in proteins, fibre, and carbohydrates - all of which are great as a superfood during pregnancy.
They also have calcium and potassium, as well as folate which is considered a crucial nutrient during pregnancy. Chickpeas can also aid in managing gestational diabetes as it controls sugar levels with fibre content - fibre is also great during times where you may find yourself constipated.
Berries
Berries - blueberries, cranberries, strawberries and more - are great as pregnancy food. They contain a host of antioxidants that reduce the risk of serious complications for mum and baby. Berries have vitamin C, fibre, potassium and folate as well, while also rich in phytonutrients such as flavonoids and anthocyanins.
Oats
Oats are a must eat food during pregnancy and make a great breakfast choice for pregnant women as it provides energy, carbohydrates, fibre, calcium, potassium, phosphorus and selenium. These minerals boost bone health, and formation of baby’s teeth. It also contains beta-glucans to keep blood sugar levels low, while having other necessary vitamins including vitamin B1 and vitamin E.
Additionally, oats also contain folic acid, high iron content and are rich in antioxidants too.
Sacha Inchi
Sacha Inchi is a 5000-year-old powerful plant that is considered as the best source of Omega 3 and vitamins that even rivals fish oil (it contains 17 times omega fatty acids than fish oil!) and olive oil - it contains a good balance of omega 3, 6, and 9 for body and health, which is derived from the Sacha Inchi seeds.
Avoid These Foods During Pregnancy
As we mentioned, there are a few food restrictions you need to note. So these are the biggest no-nos when it comes to pregnancy food.
- Do not eat raw fish: Raw fish is definitely not one of the best foods to eat during pregnancy. Sadly, this means you will have to give up sashimi for a while because raw fish carries the risk of viral infections, including Salmonella, Vibrio and Listeria.
- Watch out for high mercury fish: Mercury is a dangerous element to have in pregnancy food - it is toxic to your immune system, kidneys and nervous system. Many fishes might have a risk of mercury which include swordfish, tuna, king mackerel, shark, and marlin. So, if you are craving Malaysian food for pregnancy, watch out as many local dishes incorporate different types of fish.
- Stay away from undercooked food: Food during pregnancy must be fully cooked. This means you cannot have steak unless it is cooked to a well-doneness. This is because undercooked food carries the risk of infection from bacteria or parasites such as Toxoplasma, E.coli, Listeria and Salmonella.
Extra Pregnancy Food Tips to Fight Off Annoying Symptoms
Pregnancy can be hard with its symptoms such as morning sickness, bloating, swelling and more. So, here are some additional pregnancy food tips to help you combat the negative side of pregnancy.
- Eat some crackers to help with morning sickness: When your belly has no food, it can aggravate nausea. So, as pregnancy comfort food, keep a box of crackers near you and munch on a few as soon as you wake up - this can help with reducing your morning sickness.
- Reduce swelling with potassium: Foods high in potassium might be your weapon in reducing swelling. This is because potassium balances out the body. Some of the best foods for pregnancy that are high in potassium include beans and avocados.
- Reduce bloating with more fibre: Bloating is common in pregnancy and can start from the first trimester. To combat this, pregnancy foods such as fruit (fresh or dried), as well as whole grains can help reduce your bloating.
Where to Find Healthy Foods to Eat During Pregnancy
In Malaysia, you have many sources to buy food, but finding healthy foods to eat during pregnancy might need a bit of a search.
This is where Green Wellness comes in - we are a healthy wellness marketplace that has been around since 2012. We host various healthy pregnancy foods that you can indulge in throughout your pregnancy journey and even after.
From organic beans, cereals, and essential vitamins to delicious baby food, we promote a toxin-free lifestyle throughout. We also have a wide range of food supplements, groceries, beauty and even personal care available.
We only offer premium products with organic and natural ingredients while also screening each product to ensure no harsh chemicals are within the products we sell.
So, start shopping with Green Wellness today and let your healthy pregnancy journey begin!
