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De top 6 die je beter kunt nemen tijdens je zwangerschap

The top 6 that you should take during your pregnancy

'Eat healthy and varied' is what you always hear. You will undoubtedly wonder what you can and cannot eat during your pregnancy. This blog lists the most important 6 recommendations from the Health Council.

 

  1. Folic acid, also called vitamin B11, is important for the growth and functioning of the body. What is it in? Folic acid is mainly found in (green) vegetables, whole grain products, bread, meat and dairy. Taking folic acid reduces the risk of spina bifida, premature birth, low birth weight and possibly a cleft lip, jaw or palate. What is the advice? The advice is to take 400 micrograms of folic acid until the 10th week of pregnancy. What recipes can I make? Tasty recipes with lots of folic acid include broccoli soup with salmon, a spinach smoothie with blueberries or a delicious salad with spinach, beetroot and feta!

 

  1. Vitamin D plays an important role in maintaining strong bones, teeth, muscles and the immune system. What's in it? Important sources of vitamin D are fatty fish, meat and eggs. Sometimes it is also added to margarine, low-fat margarine and baking and roasting products. In addition, we can make our own vitamin D through sunlight. What is the advice? You need extra vitamin D during your pregnancy. The advice is to take 10 micrograms of vitamin D during the entire pregnancy. Tip! It is best to buy vitamin D in oil form, because that is how vitamin D is best absorbed into the body. You can also increase your vitamin D by taking a nice walk. In addition to vitamin D, this is also good for your resistance and condition! What recipes can I make? An easy way to boost your vitamin D intake is an egg fried in olive oil!

 

  1. Calcium is very important for the development of your Mini's bones and teeth. What is it in? Calcium occurs naturally in dairy products, grain products and green vegetables. Sufficient calcium reduces the risk of getting high blood pressure, preeclampsia and/or premature birth. What is the advice? The advice is to get 1000 milligrams of calcium. What recipes can you make? Good options for getting your calcium intake are milk, yogurt and cottage cheese. Don't you eat dairy? Then you can go for plant-based milk (with extra added calcium, it says on the packaging) or a green smoothie with spinach, broccoli or kale, for example. In addition to a lot of calcium, broken flaxseed also contains a lot of omega-3, protein and fiber. You can easily add this to your smoothie or yogurt!

 

  1. Iron plays an important role in the baby's blood production. What is it in? Iron is naturally abundant in (red) meat, legumes, grain products, whole wheat bread, (green) vegetables, eggs and nuts. What recipes can you make? A delicious dish rich in iron is, for example, a dish of broccoli, chicken and sweet potato. Tip! Eat the iron-rich food in combination with vitamin C. This ensures a better absorption of the iron. Think, for example, of fruit or vegetables (red bell pepper and broccoli).

 

  1. Iodine plays an important role in your baby's growth and brain development. What's in it? Iodine is naturally present in dairy, eggs and fish. Do you eat little bread and are you vegetarian? You can do a test via the site of the Nutrition Center to see if you are getting enough iodine! https://www.voedingscentrum.nl/nl.aspx

 

  1. Fish fatty acids is important for a good brain development of the child. Fish consists of the fatty acids eicosapentaenoic acid (EPA) and doxosahexaenoic acid (DHA). We cannot sufficiently produce these fatty acids ourselves, so it is important to get these fatty acids through food. Research shows that eating fish two to three times a week lowers the risk of preterm birth by 10%. However, there are also drawbacks to consuming fish. For example, some types of fish contain substances such as methylmercury, dioxins and PFAS that are harmful to your Mini. What's in it? In fish! Which types of fish fall under oily or lean fish, and which types are not recommended during pregnancy can be found at: https://www.voedingscentrum.nl/nl/service/vraag-en-antwoord/zwanger-en-baby/is-het-goed-om-vis-te-eten-tijdens-je-zwangerschap-.aspx . For women who prefer not to eat fish, there are also plant-based options to get EPA and DHA. They can take fish fatty acid supplements based on seaweeds and algae. What is the advice? The advice is to eat oily fish once and lean fish once. For pregnant women who do not eat fish, the advice is to take 250 to 450 milligrams of DHA.

 

Sources/links:
Health Council: Dietary Recommendations for Pregnant Women 2021: https://www.gezondheidsraad.nl/documenten/adviezen/2021/06/22/voedingsaanbevelingen-voor-zwangere-vrouwen
Nutrition center: https://www.voedingscentrum.nl/nl.aspx