Healthy food for you and your baby

Of course, healthy eating is always important. But if you are pregnant, perhaps even more important. You then not only eat healthy for yourself; your baby also benefits from all that healthy food. But what is healthy?

You've probably heard of it: the famous Wheel of Five. The Wheel of Five means that you eat a lot of fruit and vegetables. That you mainly eat whole-grain cereal products, such as whole-wheat bread, whole-wheat pasta and couscous and brown rice. You can also vary with meat, fish, vegetarian products, legumes, nuts and eggs.

In addition, you get enough dairy in the form of milk, yogurt and cheese. Eat a handful of unsalted nuts daily and prepare your food in soft cooking fats. Or spread your sandwich with some spreadable butter. The Wheel of Five fits perfectly with a pregnancy. In this way you get all the necessary nutrients, such as proteins, carbohydrates, fats, vitamins and minerals.

Note: you should not eat certain fish during your pregnancy. Fish such as tuna, mackerel, sardines and eel are best avoided, because they contain increased levels of harmful substances.

What if you are vegetarian or vegan?

Such a Wheel of Five sounds very responsible, but what if you don't eat meat or fish and other animal products? There is a solution for everything, including this hurdle.

You can choose to replace dairy with a plant-based alternative. Then choose a soy drink enriched with calcium, vitamin B2 and vitamin B12. Soy drink does not contain iodine. So make sure that you eat enough iodine-rich products such as bread, eggs and fish.

Note: soy products contain isoflavones. It is not recommended to consume too many isoflavones during pregnancy.

If you are unable to eat enough fish, take an omega-3 (fish) fatty acid supplement with 250 to 450 mg DHA every day throughout your pregnancy.

Recommendation: make sure you get enough iodine (bread and dairy), iron (meat and fish), calcium (dairy) and fish. If this doesn't work, because you eat vegetarian or vegan, please supplements.



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