Moms Need to Eat Too - A Must-Have for Pregnant Mothers

I'm sure many of you have watched or seen some mothers eat way more than they are supposed to, claiming that "it's all for the baby!" You might think it is reasonable, or you are internally cringing in confusion at how much a mother can eat. Have you ever thought about how much food is too much food for an expecting mother? Also, isn't there some food an expectant mother should or should not take? Well, if you are curious, read on!

#1 You're overeating!

During the first trimester, when the baby is a mere bump (or less) in the belly, the expecting mother is supposed to eat an average regular meal. The following two trimesters, more food is needed in the system to feed both the mom and the baby. However, you have to take note that the baby does not eat as much as you! An expecting mother is only supposed to eat an addition of 350-450 calories a meal for the second trimester, and maintain or have a little more for her third.

#2 Folate is your best friend!

Folate is one of the essential nutrients to an expecting mother. Folate is a water-soluble vitamin that helps with the synthesis of red blood cells. A deficiency of folate will cause neural tube defects in babies. Neural tube defect means that there is a malformation of the baby's central nervous system (CNS), which forms by the 4th week of pregnancy.

Fret not, folate is not difficult to find in everyday consumption. You can find folate in fortified breakfast cereals and grain products, green leafy vegetables, fruits, beans, and liver.

#3 Differentiate healthy fats and unhealthy fats

Expecting mothers should consume nutrient-dense foods in focus. The total number of kcal should only increase by 20% of the average, regular amount of kcal consumed daily. Due to this reason, there should be an emphasis on healthy fats over saturated and trans fats. As you all know, saturated and trans fats consist of fatty milk, snacks, burgers, and soft drinks. Healthy fats, such as omega-3 and omega-6, are found in vegetables and fishes.

#4 Food safety - what to avoid for mothers

Now that some tips on what mothers should eat when expecting are covered, let's talk about what one should avoid. I am sure many of you have heard from other mothers how picky they are when it comes to food - that's right, there are many things a pregnant lady should avoid eating. For example, unpasteurized foods and drinks such as milk, eggs, juices, cheeses, and deli meat can cause stillbirth, thus should be avoided. Also, although high in healthy fats, large fishes and canned tuna have high mercury levels, thus causing harm to the baby. A mother is recommended to limit these fishes and should consume smaller fishes instead.

Although there are so many rules to follow to have a healthy baby and a healthy body, and although it is challenging to avoid all the good food you see around you, always know that at the end of the road, you'll find your massive blessing in your arms! Is there any more food an expecting mother should or should not take? If so, feel free to share in the comments below!