Having a healthy, nutritious and well-balanced diet is always important for a person’s wellbeing. Even more so during pregnancy as the developing baby needs nutrients to grow and develop. The most important thing is to eat a variety of food groups during pregnancy, to make sure that all essential vitamins, minerals and nutrients are provided.
How does eating a well-balanced diet help my pregnancy?
A balanced and healthy diet can help reduce:
Low birth weight
Risk of gestational diabetes
Pregnancy or birth complications
Excess weight gain during pregnancy
Time and effort needed to lose the pregnancy weight after birth
How much more food will I need to eat during my pregnancy?
More calories are needed during the second and third trimester – typically about 300 more calories a day. The exact number needed depends on your height, current weight and Body Mass Index (BMI) before pregnancy, activity levels, genetics, whether you are expecting twins or more, and your risk of having gestational diabetes. Your healthcare provider or a dietician will be able to let you know your individual requirements and what is best for you and your baby.
What foods are good for me and my baby?
Fruits and vegetables: They provide essential vitamins, minerals and are rich in antioxidants. They are also a great natural source of folate (folic acid) which is important for first trimester development as it can help reduce the risk of neural tube defects like spina bifida. Fruits and vegetables are also good for the immune system, digestion and can help prevent low birth weight. It’s important to wash them carefully before eating. Examples include broccoli and dark green vegetables like kale and spinach, as well as oranges, grapefruits, Brussel sprouts and avocados. Collards, turnip, spinach, cabbage and lettuce are good sources of iron which is instrumental during pregnancy and for general wellbeing. Legumes are also a great source of fiber and folate. Examples include lentils, beans, peas, chickpeas, peanuts and soybeans.
Grains: They are the main source of energy for the body, as they can be very fulfilling and are rich in vitamins and fibers. Examples include bread, rice, pasta, cornmeal, and cereal. Whole grains like quinoa and oats are packed with fiber and vitamins and are rich in vitamin B, magnesium and fiber. Folic acid can also be found in fortified bread and cereal to help women receive their daily recommended amount.
Protein: Meat, like chicken, pork and beef are rich in choline – which is good for brain development – vitamin B and iron. Iron helps reduce anemia complications and the risk of premature birth and low birth weight, as well as fatigue and weakness. Fish like salmon that isn’t high in mercury are beneficial as it contains vitamin D and omega-3 fatty acids which are helpful for fetal brain and eye development. Good vitamin D levels can also help reduce the risk of preeclampsia. Eggs are also a great source of protein and they contain many different nutrients.
Dairy: Milk, hard cheeses that are made from pasteurized milk and yoghurt contain calcium, protein and vitamins that are needed for the baby’s growth and development. Probiotics that are found naturally in dairy or taken supplementally form can help reduce the risk of preeclampsia and gestational diabetes.
What foods should I avoid during my pregnancy?
Meat liver, cured meats, raw, rare or undercooked meat and uncooked seafood because of contamination risk with bacteria, toxoplasmosis and salmonella.
Soft cheeses like brie, camembert and blue cheese – although they are safe to eat if they are thoroughly cooked. Soft cheeses contain more moisture than hard cheeses so they can be an ideal environment for harmful bacteria.
Raw or partially cooked eggs.
Fish that is high in mercury levels, such as shark, swordfish or marlin.
Raw shellfish, like mussels, crab or clams.
Unpasteurized milk as it may contain listeria, a harmful bacteria that even though its rare, can cause miscarriage.
Smoking, drug use and alcohol consumption.
Reducing caffeinated beverages is recommended to avoid a low birthweight. Foods that are high in fat, sugar and salt, as well as fizzy drinks should ideally be limited, but they can still be part of a well-balanced diet when taken in moderation.
Prenatal vitamins with folic acid, staying hydrated by drinking plenty of water and exercising regularly are also important to make sure that the developing baby has the best building blocks for life. Attending the prenatal appointments and taking the recommended screening tests are essential for checking the growth of the developing baby and help you have a healthy pregnancy.
Always discuss any worries or concerns you may have regarding dietary intake and nutritional status with your healthcare provider or a dietary specialist.
NIPD Genetics values your interest in NIPD Genetics, its products and its services. NIPD Genetics takes the protection of your data seriously.
You may contact NIPD Genetics Public Company Ltd at NIPD Genetics Public Company Ltd Neas Engomis 31 Engomi, Nicosia 2409, Cyprus
NIPD Genetics Data Protection Officer can be reached at firstname.lastname@example.org
Type of personal information NIPD Genetics may collect through its Sites
The ways by which NIPD Genetics collects, uses or shares such information
Steps NIPD Genetics takes to protect its sites’ users personal information
This page informs you of our policies regarding the collection, use, and disclosure of personal data when you use our Sites and the choices you have associated with that data.
Type of personal information NIPD Genetics may collect through its Sites
Information Collection And Use
We collect several different types of information for various purposes to provide and improve our Sites and services to you.
While using NIPD Genetics Sites, you may be asked to provide NIPD Genetics certain personally identifiable information that can be used to contact or identify you ("Personal Information"). Personal Information that might be used to identify you includes, but is not limited to:
First name and last name
Address, State, Province, ZIP/Postal code, City
If you send us a query via our Contact us form, your email address, the content and any follow up emails are retained indefinitely.
Cookies and Usage Data
We may also collect information how the Sites are accessed and used ("Usage Data"). This Usage Data may include information such as your computer's Internet Protocol address (e.g. IP address), browser type, browser version, the pages of our Sites that you visit, the time and date of your visit, the time spent on those pages, unique device identifiers and other diagnostic data.
Tracking & Cookies Data
Cookies are files with small amount of data which may include an anonymous unique identifier. Cookies are sent to your browser from a website and stored on your device. Tracking technologies also used are beacons, tags, and scripts to collect and track information and to improve and analyze our Sites.
You can instruct your browser to refuse all cookies or to indicate when a cookie is being sent. However, if you do not accept cookies, you may not be able to use some portions of our Sites.
Examples of Cookies we use:
Session Cookies. We use Session Cookies to operate our Sites.
Preference Cookies. We use Preference Cookies to remember your preferences and various settings.
Security Cookies. We use Security Cookies for security purposes.
Visitor behavior cookies. To understand how visitors use and navigate the Sites
Keyword cookies. To understand how visitors discover the Sites.
Use of Data
www.nipd.com uses the collected data for various purposes:
To provide and maintain the Sites
To notify you about changes to our Sites
To allow you to participate in interactive features of our Sites when you choose to do so
To provide customer care and support
To provide analysis or valuable information so that we can improve the Sites
To monitor the usage of the Sites
To detect, prevent and address technical issues
Transfer of Data
Your information, including personal data, may be transferred to — and maintained on — computers located outside of your province, country or other governmental jurisdiction where the data protection laws may differ than those from your jurisdiction.
If you are located outside Cyprus and choose to provide information to us, please note that we transfer the data, including personal data, to Cyprus and process it there.
Disclosure of Data
NIPD Genetics complies with the protection of personal data regulation and will not sale or trade your personal data.
NIPD Genetics may disclose your personal data in the good faith belief that such action is necessary to:
To comply with a legal obligation
To protect and defend the rights or property of www.nipd.com
To prevent or investigate possible wrongdoing in connection with the Sites
To protect the personal safety of users of the Sites or the public
To protect against legal liability
Security of Data
The security of your data is important to us, but remember that no method of transmission over the Internet, or method of electronic storage is 100% secure. While we strive to use commercially acceptable means to protect your Personal Data, we cannot guarantee its absolute security.
We may employ third party companies and individuals to facilitate, maintain or operate our Sites ("Service Providers"), to provide the SItes on our behalf, to perform service-related services or to assist us in analyzing how our Sites is used.
These third parties have access to your Personal Data only to perform these tasks on our behalf and are obligated not to disclose or use it for any other purpose.
We may use third-party Service Providers to monitor and analyze the use of our Sites.
Google Analytics is a web analytics service offered by Google that tracks and reports website traffic. Google uses the data collected to track and monitor the use of our Service. This data is shared with other Google services. Google may use the collected data to contextualize and personalize the ads of its own advertising network.
Access to your personal data, correction, deletion, and Opting Out
You have the right to review, update or delete any of your personal data by sending a request at NIPD Genetics Personal Data Officer email@example.com
Links to Other Sites
We have no control over and assume no responsibility for the content, privacy policies or practices of any third-party sites or services.
Our Service does not address anyone under the age of 18 ("Children").
We do not knowingly collect personally identifiable information from anyone under the age of 18. If you are a parent or guardian and you are aware that your Children has provided us with Personal Data, please contact us. If we become aware that we have collected Personal Data from children without verification of parental consent, we take steps to remove that information from our servers.