In addition to influencing your baby’s health, good nutrition in pregnancy also optimizes your health, helping you to deal with the demands of pregnancy. Carbohydrates are divided into two subgroups: refined and unrefined. In general, white is bad when it comes to carbohydrates, since refined foods such as white rice and white breads are rapidly broken down and enter the bloodstream in the form of a spike of glucose. It is thought that this spike may have health risks for mother and baby, producing larger babies with a subsequent risk of obesity later in life. Unrefined carbohydrates are less processed, so they break down more slowly in the bloodstream and release glucose steadily. They are also a good source of fiber, which helps prevent constipation. These are a healthier choice, and at least half, if not all, of your carbohydrates should come from unrefined (whole grain) sources. such as whole-wheat or multigrain bread; brown rice, whole-wheat pasta, and cereals. Choose protein sources that contain less saturated fat, such as skinless chicken, lean beef and pork, tofu, low-fat cheese and yogurt, and skim milk. Fish, nuts, and seeds contain healthier unsaturated fats although your intake of some fish should be limited since they contain mercury, which could be harmful to your baby.
