As a pregnant woman at 35 and above, you’re probably eager to give your baby the best possible start in life. And one of the most important ways to do that is by fueling your body with the right nutrients. In this post, we’ll dive into three essential nutrients that are crucial for your baby’s development – folic acid, iron, and calcium.
Don’t worry, we’ve got you covered with some easy tips on how to get them into your diet!
Folic Acid: The Superhero of Birth Defects
Folic acid is like a superhero that saves the day by preventing birth defects of the brain and spine. And the best part? It’s easy to get enough of it through food and supplements.
Food sources:
i. Dark leafy greens like spinach (Efo in Yoruba or Water Leaf), kale (Leaf Cabbage), and collard greens (Efo yanrin in Yoruba or Ugu in Igbo).
ii. Legumes like peanuts, chickpeas, and black beans.
iii. Citrus fruits like oranges, grapefruits, and lemons.
iv. Fortified cereals and bread.
Tips:
i. Start your day with a bowl of oatmeal or whole-grain cereal with sliced banana and a splash of orange juice.
ii. Add spinach (water leave) or kale (Leaf Cabbage) to your favorite smoothie or salad.
iii. Snack on citrus fruits like oranges or grapefruits.
2. Iron: The Energy Boost You Need
Iron is like an energy drink for your body – it helps your red blood cells carry oxygen to your baby and keeps you feeling energized and focused. And trust me, you need all the energy you can get during pregnancy!
Food sources:
i. Red meat like beef, pork, and lamb.
ii. Poultry like chicken and turkey
iii. Fish like catfish, sardines, and tilapia.
iv. Beans and Peas.
Tips:
i. Enjoy a hearty bowl of vegetable soup or chilli.
ii. Grill chicken or fish with roasted vegetables.
iii. Add nuts or seeds to your oatmeal or yogurt.
Calcium: The Bone Builder
Calcium is like a special delivery for your baby’s bones – it helps them grow strong and healthy. And don’t worry, you can get enough calcium through food and supplements.
Food sources:
i. Dairy products like milk, cheese, and yogurt.
ii. Leafy greens like spinach (Efo in Yoruba or Water Leaf), kale (Leaf Cabbage), and collard greens (Efo yanrin in Yoruba or Ugu in Igbo).
iii. Fortified plant-based milk and tofu.
Tips:
i. Start your day with a glass of milk or a calcium-fortified smoothie.
ii. Snack on Greek yogurt with berries or honey.
iii. Add kale or broccoli to your favorite soups or salad.
Boosting your nutrient intake is easier than you think! Just follow these easy tips and you’ll be well on your way to a healthy pregnancy and a happy, healthy baby in no time. Remember to always consult with your healthcare provider for personalized nutrition advice.
Happy nourishing, mama!
