Pregnancy diet tips: Experts recommend consuming between 1.5 to 2 gm of protein per kg of body weight per day. Some of the sources include eggs, meat, chicken, skyr yoghurt, protein powder, and nuts (Image: Pexels)
In pregnancy, diet assumes an even more important role. It provides the baby with all the essential nutrients necessary for healthy foetal development. While a well-balanced, wholesome diet is key, French biochemist Jessie Inchauspé, in her new YouTube video, highlighted the role of three essential nutrients that play an important part in determining the baby’s brain health.
Healthy pregnancy diet
To make it easier, she revealed her pregnancy diet, which consists of foods rich in those nutrients, and also shared what she eliminated to take care of her baby.
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Choline: For baby’s brain formation
Throughout her pregnancy, Jessie shared that she ate four eggs every single day because they contain a molecule called choline. “To create a baby, you need to create about 40 trillion new cells, and each of these cells needs a cell membrane. Choline is essential to building healthy cell membranes,” she explained.
Choline supports the baby’s brain formation in the womb. While the average woman requires about 450 mg of choline per day during pregnancy, only 10 percent of women get enough of it.
Jessie said four eggs give you the bare minimum, and even prenatal supplements don’t help much. She shared that getting choline through food is better, as it is absorbed well by both the mother and the baby. Chicken liver is another good source of besides eggs.
Protein: Add eggs, chicken to daily diet
Jessie said, “Studies show us that about 70 percent of women are not getting enough protein during pregnancy. Protein is importantto build your baby, as your baby at birth, if you exclude water, is about 50 percent protein. To give your baby all the protein, you need to be eating enough.” She cited animal studies that point to two main problems caused by not having enough protein: it wastes away the mother’s muscles to provide enough protein for the baby, and it predisposes the baby to not grow too big and not have muscle mass as an adult. “So low protein intake in humans could lead to intrauterine growth restriction, meaning a baby born weighing less than 2.5 kg.”
Also read | Pregnancy and nutrition: 5 superfoods for expecting mom and her baby
Jessie recommended consuming between 1.5 to 2 grams of protein per kg of body weight per day. Some of the sources include eggs, meat, chicken, skyr yoghurt, protein powder, and nuts.
Omega-3 fat DHA: The need increases in last trimester
The French biochemist said that DHA helps your baby’s brain cells develop and connect with each other, supporting healthy brain growth. She added that the need for DHA increases in the last trimester, and yet again, 70% of women don’t get enough of it. She shared that she consumed 2–3 servings of fish per week in her third trimester and also loaded up on Omega-3 supplements for about six months and even before the start of her pregnancy.
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Reduce sugar intake
Jessie said that the mother’s bloodstream and the baby’s placenta are connected. “The placenta doesn’t act like a great barrier; it sort of trusts that whatever is in your bloodstream also belongs in your baby’s bloodstream.” She added that the baby doesn’t need sugar at all—though it does need glucose, which comes from rice, but donuts, chocolates, and ice creams are not needed.
In fact, according to animal studies, consuming more sugar in pregnancy may lead to sugar addiction in your child and also cause problems like gestational diabetes and increased insulin levels in the baby, which can have long-term consequences.
FAQs on Diet During Pregnancy
1. Why is choline important during pregnancy?
Choline is crucial for the baby’s brain formation and healthy cell membrane development. Pregnant women need about 450 mg daily, but only 10% get enough. Four eggs daily meet the minimum requirement.
2. How much protein should I consume during pregnancy?
Pregnant women should consume 1.5 to 2 grams of protein per kg of body weight daily. Good sources include eggs, meat, chicken, skyr yoghurt, protein powder, and nuts.
3. What is the role of DHA in pregnancy?
DHA is essential for the baby’s brain cell development and connectivity. The need increases in the last trimester. Consuming 2-3 servings of fish weekly and Omega-3 supplements is recommended.
4. Why should sugar intake be reduced during pregnancy?
High sugar intake can lead to gestational diabetes, sugar addiction in the child, and increased insulin levels. Healthy glucose sources, like rice, are preferred over sweets like donuts and chocolates.
5. What foods should I include for a healthy pregnancy
A balanced diet with eggs, chicken, fish, skyr yoghurt, nuts, and protein powder is recommended. These foods are rich in essential nutrients like choline, protein, and DHA, supporting healthy foetal development.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.