If there is one thing pregnant mothers should be vigilant about is their nutrient consumption on a daily basis.
Ensuring mothers are consuming the right nutrients in the right amount is as important as making sure babies aren’t lacking the nutrients needed to grow and develop.
Mums, when you’re pregnant, you should always make sure your health is as on-fleek as your brows!
Consuming folic acid-rich food is one of the ways you can maintain good health for both you and your little one.
Some of the best food sources of folic that you should consider incorporating into your diet include:
Dark leafy green vegetables: 263 mcg in 1 cup cooked spinach
Avocado: 120 mcg in 1 cup sliced
Legumes: 250 to 350 mcg in 1 Cup Beans or Lentils
Broccoli: 168 mcg in 1 cup chopped and cooked
Asparagus: 268 mcg in 1 cup
Beets: 136 mcg in 1 cup
Oranges: 35 mcg in 3/4 cup
Foods fortified with folic acid, including whole-grain cereal, bread, pasta, and rice
You could:
- Make pasta with some homemade avocado paste by blending two avocados and a touch of garlic.
- Have a bowl of cooked spinach coupled with broccoli and some sprinkled legumes on top and maybe some croutons.
- Start your day with a bowl full of milk and whole-grain cereal.
Pair all of those with a glass of orange juice and it’s just YUM!
Ladies, by taking your folic acid-rich daily prenatal vitamin, you will enhance the effect of consuming the nutritious food mentioned above.
8 Ways to Sneak in Calcium
If you grew up watching commercials on how drinking milk will make you as strong as superheroes, we’re the same.
Milk can be consumed in various different ways, and that’s what makes it interesting!
Here are some of the ways you could sneak in calcium in your daily life:
- Splash some milk in your cup of tea.
- Substitute non-fat yogurt for sour cream or butter.
- Granola bars, cookies or biscuits dipped in milk.
- Sprinkle low-fat grated cheese on salads, soups or veggies.
- Cook rice, noodles, hot cereals and other grains in nonfat milk.
- Milkshakes – you can never go wrong with milkshakes.
- Instead of your regular cup of decaf in the morning, try a decaf latte.
- Add dry milk powder to recipes for creamy soups, stews, casseroles and sauces.
How can you get more DHA in your diet?
I’m sure many of you have seen how much DHA is emphasised in contributing to brain development and function.
For the reason mentioned, DHA supplements are an excellent addition to your prenatal routine, mumsies!
Here are some healthy ways you can eat your way into more DHA:
Seafood and fatty fish sources:
- salmon
- herring
- sardines
- mackerel
- rainbow trout
- oysters
- sea bass
- shrimp
- lobster
There are also fortified foods such as dairy and omega-3-enriched eggs, which may contain small amounts of DHA.
Although the goal is to consume more food with DHA, be very careful of what you eat during pregnancy.
Consuming fish with high mercury levels such as king mackerel, shark, swordfish and tilefish is not recommended during pregnancy.
Everyone is well aware that pregnant mothers need a lot of nutrients in their bodies to ensure they are in good health, for the sake of themselves and their babies.
Folic acid, calcium and DHA are the three components that are vital for growth and development, especially if you are pregnant.
The new Nestlé® MOM
Click here to find out more information about Nestlé® MOM
Also, as a reader of Motherhood, you are entitled to an exclusive RM30 rebate with a minimum spend of RM200 at Motherhood.com.my.
All you have to do is enter MOMNIN30 at the checkout page to enjoy this promotion.