Your ideal diet now and why you shouldn't really be ''eating for two!''

The period between week 9 to 12 of your pregnancy is very crucial in determining the health of your baby. If you are facing morning sickness, the good news is that by the end of week 12, you will start feeling better. There are a range of healthy food options you can choose from to take care of yours and your baby’s health.

To combat the going morning sickness, include vitamin B6 rich foods like legumes, citrus fruits and nuts. Another option is folate rich foods like broccoli, lentils, beans and peas. Include them in your diet even if you are taking folic acid supplements. For healthy development of your baby’s brain and eyes include omega-3-rich foods like walnuts and soyabean in your diet.

Next, include plenty of fruits and veggies that are loaded with vitamins and minerals needed for your growing baby. Apples, bananas, muskmelon, pomegranate, sweet potatoes, pumpkin, bell peppers, drumstick and spinach are excellent choices. The energy giving and fibre rich carbohydrates like wholegrains, potatoes, sweet potatoes take longer time to break down and digest giving energy for a longer time and helping with fatigue. However, avoid white cereal foods like maida, cakes which have no nutritional value and are unhealthy for both you and your baby. Proteins are another vital nutrient needed for building tissues, muscles and DNA. Legumes, quinoa, lentils, soyabeans, and nuts are good choices. Another important nutrient needed for development of healthy strong bones is Calcium provided by dairy products like milk and yoghurt.

By including the above healthy food choices in your diet in the form of snacks and meals, you are ensuring your and growing baby’s well-being. Rather than eating for two, focus on the quality of intake, i.e a balanced diet and have food as hunger strikes. The best option is to have small frequent meals and more fluids.