Can pregnant woman drink milk
Pregnancy Diet: 10 Superfoods for Pregnant Women
Last updated on 20 October 2021
Although your appetite may increase during pregnancy (and you should definitely eat adequate portions so you are not left hungry), pay extra attention to the food you are eating and the amounts you are consuming. Did you know that food quality matters more than food quantity?
Here are 10 superfoods that are good for pregnant women to eat to help ensure a healthy pregnancy. If you’re in doubt, speak to your obstetrician & gynaecologist (O&G).
1. Fatty fish (ie. salmon and cod)
Salmon and cod are great sources of omega-3 fatty acids and protein. Omega-3 fatty acids are good for the heart and can promote fetal brain development.
Salmon is a fantastic provider of docosahexaenoic acid (DHA), an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. Salmon also contains calcium and vitamin B12. When choosing salmon, it is best to go for wild salmon as they have superior nutrition, lower levels of contaminants, and are better for the environment as compared to farmed salmon.
Cod is a low-level mercury fish that is considered safe for pregnancy. During pregnancy, you can safely eat up to 6oz of cod per month. You can also choose to have your omega-3 fatty acids through cod oil supplements.
2. Lean meat (ie. chicken, pork, beef)
Lean meats are a good source of protein to support your baby’s growth, and have fewer calories than non-lean meats. Go for breast meat, lean minced pork/chicken, and grass-fed beef where possible. In the case of beef, grass-fed beef is not only lean, but also juicer than its grain-fed sibling! You can also take extra caution by not consuming the fatty parts of meat, eg. chicken skin.
Iron Rich foods for pregnancy
Pregnancy increases your blood supply by up to 50%. This means that you’ll need more red blood cells and more iron to make those red blood cells.
The body, however, does not naturally make iron. It can only be obtained through the diet or supplements.
Sources of pregnancy-friendly, iron-rich foods include, fully cooked red meat, chicken, salmon, sardines, trout, cod and light tuna. You can also try plant-based sources of iron including, beans and lentils, spinach, kale and broccoli.
Soups for pregnancy
Soups and broths are great ways to keep up your nutrient intake especially when you are having morning sickness and you don’t feel like eating much. Make a broth from grass-fed beef bones, which has a lot of minerals in the bone marrow. If you’re feeling very nauseous, adding in some fresh ginger can help. Beans and lentils are also good ingredients for soup as they are packed with various vitamins and minerals.
3. Whole grains
Brown rice, quinoa and millet have their grains intact without losing essential nutrients like protein, minerals and dietary fibre. White rice, on the other hand, is a grain with the hull, bran layer and germ removed, thus stripping off its key nutrients.
Eating whole grains is one of the ways to keep your blood sugar level low, reducing the likelihood of gestational diabetes and keeping you full for longer. Whole grains are also dense in dietary fibre, which is good for the digestive system. Eating more whole grains would make it easier for pregnant women to get sufficient nutrition without eating too much. During pregnancy, women are advised to eat at least 3 servings of wholegrain foods each day.
4. Vegetables
When it comes to veggies, eat a rainbow of colours! Different-coloured vegetables contain different vitamins and minerals, so having variety will introduce your growing baby to different types of tastes in vegetables. Dark, leafy greens like spinach, kale, and Swiss chard contain lots of vitamins, minerals and folate.
While it is safe to eat raw vegetables during pregnancy, it is best to avoid raw sprouts, including alfalfa, radish, clover, and mung beans. These vegetables generally need warm and humid conditions to grow and would be carriers of dangerous bacteria such as E.
coli, salmonella, and listeria.
5. Fruits
It is beneficial to eat more fruits during pregnancy as they contain important vitamins and nutrients like vitamin C and folate. The daily recommended intake of vitamin C for pregnant women is 70mg.
Fruits have high fibre content and can help prevent or ease constipation, which is common during pregnancy. Eat a variety of fruits such as oranges, berries and apples.
Avocado
Avocado, in particular, is full of healthy fats and is a good natural source of folate, a type of vitamin B that helps to prevent birth defects. It is rich in iron, vitamins A, C, E and K, all of which are good for both you and your baby. Avocado also contains potassium, which can help relieve leg cramps, a common symptom in pregnancy.
Papaya
Papaya, when ripe, is a great source of nutrients such as beta-carotene, choline, fibre, folate, potassium and vitamins A, B and C, and can be a beneficial part of nutrition during pregnancy.
You should however avoid semi-ripe or unripe papaya (identified by its green skin) as it contains latex and papain, which can trigger uterine contractions leading to early labour or miscarriage.
6. Milk/Soy milk
Milk or soy milk is a good source of calcium and protein and should be part of the pregnant woman’s diet. Calcium during pregnancy is particularly important in helping to build strong bones in the growing baby. If you are not able to take dairy products, try getting your calcium from other foods such as vegetables. Consuming milk/soy milk, however, is good for adding variety to your pregnancy diet.
Which milk is best for pregnancy
A quick walk down the milk aisle of the grocery store will reveal that there is now a plethora of options when it comes to milk.
Cow and goat milk are good options as they provide protein, calcium and vitamin A. While goat milk is not popular due to its unusual flavour, it does have a higher protein and essential fatty acid content than cow’s milk as well as vitamin B2.
Among non-dairy milk options, soy milk provides significantly more calcium than the other types such as, rice milk, almond milk and oat milk.
Regardless of which type you choose, it is important to avoid drinking raw (unpasteurised) milk or any products made with raw milk during pregnancy, as they may contain bacteria that can be harmful to you and your baby.
7. Eggs
Eggs are a great source of protein, and contain amino acids that you and your baby need. They also have multiple vitamins and minerals including choline, which is necessary for your baby’s brain development. When consuming eggs during pregnancy, ensure they are not raw or undercooked. This means no soft-boiled, poached or scrambled eggs! The safer option is to have your eggs fully cooked.
8. Nuts and seeds
Nuts and seeds are great choices of snacks during pregnancy. They contain essential minerals like phosphorus, potassium, zinc, selenium, copper, magnesium, vitamin E, folate, and are a good source of healthy fats like omega- and omega-6.
They are also rich in vitamins B and E. Nuts roasted in oil, however, contain unnecessary calories and high amount of protein, so it may be best to have your nuts raw or just slightly toasted. If your family has a history of allergies, you may want to consult your doctor before consumption.
Chia seeds
The tiny chia seeds pack a punch in their nutrient content and can be a healthful addition to your diet. Chia seeds are rich in omega-3s, calcium and antioxidants. They are also high in protein and fibre that are good for relief from constipation and blood sugar regulation, potentially preventing gestational diabetes.
9. Prenatal supplements
Eat your prenatal supplements as prescribed by your gynaecologist. They are usually iron, folic acid, calcium, and DHA supplements. These are all important in providing additional nutrients that you and your growing baby need. Do note also that these supplements are meant to complement a healthy diet, and not replace it.
Fish oil during pregnancy
Consuming fish oil either through supplementation or by eating fatty fish during pregnancy has been found to reduce the risk of preterm birth.
10. Water
Water delivers nutrients to the foetus via the blood cells, so it is very important to increase your water intake to remain hydrated at all times. The general guideline is to take 8 – 10 glasses of water each day, including from all food sources. However, this could vary from person to person, depending on your body type, size, etc. Staying hydrated is very important especially during the last trimester as dehydration could trigger pre-term labour contractions. Drinking enough water also keeps your urine diluted, prevents bladder infections, and keeps constipation at bay. Other benefits include less fatigue and minimising of swelling as water flushes out excess sodium from the body.
Keeping yourself healthy is essential to the good health of your baby, which includes eating well, exercising regularly and prenatal care.
Consult your O&G specialist to understand more about the essential nutrients for your baby’s development during pregnancy.
Article reviewed by Dr Ting Hua Sieng, obstetrician & gynaecologist at Parkway East Hospital
References
Bjarnadottir, Adda. (2016, August 16). 11 Foods and Beverages to Avoid During Pregnancy. Retrieved March 7, 2018, from https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy
Busch, Sandy. (2017, October 3). List of Safe Fish to Eat While Pregnant. Retrieved March 7, 2018, from https://www.livestrong.com/article/32754-list-safe-fish-eat-pregnant/
Eating Fish during Pregnancy: What’s Safe and What Isn’t. (2017, January 23). Retrieved March 7, 2018, from https://www.whattoexpect.com/pregnancy/diet/eating-fish-during-pregnancy/
Galan RN, Nicole. (2016, April 8). 7 Nutritious Fruits You’ll Want to Eat During Pregnancy. Retrieved March 7, 2018, from https://www.healthline.com/health/pregnancy/best-fruits-to-eat#1
Ghoush, Moumita.
(2017, August 4). 8 Amazing Nutritional Benefits of Eating Nuts During Pregnancy. Retrieved March 7, 2018, from http://www.momjunction.com/articles/amazing-nutritional-benefits-of-eating-nuts-during-pregnancy_0081423/
Haas, Sarah. (n.d.). How much water should I drink while I’m pregnant? Retrieved March 7, 2018, from https://www.babycenter.com/404_how-much-water-should-i-drink-while-im-pregnant_5283.bc
Hendrickson, Kirstin. (2017, September 11). Cod Fish & Pregnancy. Retrieved March 7, 2018, from https://www.livestrong.com/article/362107-is-cod-a-healthy-fish-to-eat/
Laseter, Elizabeth. (2017, June 5). The 9 Essential Whole Grains You Need in Your Diet. Retrieved March 7, 2018, from http://www.cookinglight.com/nutrition-101/essential-whole-grain-foods-you-need-your-diet
Why whole grain foods are important for pregnant women. (2016, December 18). Retrieved March 7, 2018, from http://www.youngparents.com.sg/pregnancy-baby/why-whole-grain-foods-are-important-pregnant-women/
Pump Up Your Iron with These Pregnancy-Friendly, Iron-Rich Foods.
(2019, June 26) Retrieved September 16, 2021, from https://www.healthline.com/health/pregnancy/iron-rich-foods-for-pregnancy
Here’s What Every Healthy Woman Should Eat & Avoid While Pregnancy. (2017, May 10) Retrieved September 16, 2021, from https://www.wellandgood.com/prenatal-nutrition-food-guide-from-maternal-health-experts/
Is It Safe to Eat Papaya While Pregnant? (2018, July 25) Retrieved September 16, 2021, from https://www.healthline.com/health/papaya-in-pregnancy
Milk During Pregnancy: Which Type Is Best For You And Why? (2021, June 8) Retrieved September 16, 2021, from https://www.momjunction.com/articles/types-milk-can-consumed-pregnancy_0076537/
Is it safe to eat chia seeds during pregnancy? (2020, March 10) Retrieved September 16, 2021, from https://www.medicalnewstoday.com/articles/chia-seeds-pregnancy
Middleton P, et al. Omega-3 fatty acid addition during pregnancy. Cochrane Database Syst Rev. 2018;11(11):CD003402.
The best milk for pregnancy: Whole, skim, soy, almond, and more
Most experts recommend cow's milk as the healthiest kind of milk to drink during pregnancy.
It has the best nutritional profile with a broad selection of vitamins and minerals you need during pregnancy, including calcium and vitamin D. But if you're avoiding dairy, whether because of an intolerance or personal preference, alternative milks can be okay, too.
Learn about the nutritional makeup of milk and milk alternatives so you can be sure you're getting enough of the pregnancy nutrients you need.
Cow's milk
Most experts recommend cow's milk while you're pregnant because it's packed with nutrients for you and your developing baby. Calcium and vitamin D are especially important in helping build and maintain strong bones. Cow's milk is also rich in protein, providing essential amino acids, which are the building blocks for your baby's cells.
If you're trying to reduce the amount of saturated fat in your diet, you may want to choose 1 percent or skim milk. Otherwise, it's fine to drink 2 percent or whole milk.
Avoid drinking raw (unpasteurized) milk or any products made with raw milk during pregnancy, as they could contain harmful bacteria.
Soy milk
Soy milk has nearly as much protein as cow's milk and is often fortified to match the calcium content of cow's milk. But your body may not get all of that calcium, since soy contains a natural compound that inhibits calcium absorption.
Flavored non-dairy milks often contain added sugars, so if you're watching your sugar intake, look for an unflavored, unsweetened variety.
Soy milk has the closest nutritional value to cow's milk compared to other common non-dairy milks, so some experts say it's the best alternative milk to drink during pregnancy.
Almond milk
If you have an allergy to dairy or soy, almond milk may be your go-to milk alternative. It's less nutrient-dense and lower in protein than cow's milk, but naturally contains some vitamin A and calcium. Some varieties are fortified with more calcium and other vitamins, including D.
Rice milk
Rice milk can be a good alternative for those with dairy, soy, and nut allergies.
It's low in protein but higher in carbohydrates than cow's milk, and some varieties are fortified with vitamins including A and D.
Oat milk
Oat milk is another good alternative for those with dairy, soy, and nut allergies. And while oats themselves are gluten-free, store-bought oat milk could be processed using the same equipment as grains that do have gluten. So if you have a gluten intolerance, check the label on any store-bought oat milk to make sure it's gluten-free, or make your own at home.
Oat milk contains less protein than cow's milk, but has more carbohydrates than other milks. Oat milk also naturally contains iron, vitamin B, and other essential vitamins and minerals, and many store-bought varieties are fortified with calcium and vitamins A and D, among other nutrients.
Nutrition tips for nondairy milk
If you regularly drink nondairy milk, be sure to get enough calcium, vitamin D, and protein from other sources in your diet. It can be harder to get some key nutrients for you and your baby from a plant-based diet, so if you're vegan or vegetarian, pay extra attention to what nutrients you're getting, and take supplements if necessary.
Calcium-fortified juices (like orange juice), canned fish (think sardines), tofu made with calcium sulfate, tahini, and some types of leafy greens (like collard, spinach, kale, and bok choy) can help you get all the calcium you and your baby need.
Dairy can also be a key source of vitamin D, so if you're not eating or drinking dairy products, be sure to get enough vitamin D from different sources. Eat pregnancy-safe fish that's fatty like salmon or trout, eggs, or fortified cereal to boost your vitamin D intake.
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Can pregnant women have milk
Nature took care of the little ones, having invented milk - food, thanks to which the cub will quickly gain growth and strength. But cow's milk is very useful for the expectant mother.
Doctor's consultation
You can get the consultation of the necessary specialist online in the Doctis application
Laboratory
You can undergo a comprehensive examination of all major body systems
Can a pregnant woman include milk and milk products in her diet? First about the unconditional benefits of milk.
Drink, mothers, milk!
More than a hundred useful components - proteins, fats and carbohydrates, vitamins and minerals, enzymes and hormones - contains milk.
Milk protein, rich in amino acids, so necessary for the organisms of mother and baby - the most valuable component. And therefore milk and products from it will successfully replace meat, fish and eggs, if pregnant for 9months she did not refuse her usual vegetarian table. By the way, milk protein is digested easier and faster than meat and fish. Its main advantage is methionine, a special amino acid that takes care of the proper functioning of blood vessels in the mother and fetus.
Phospholipids, predominantly in the form of lecithin, are the healthiest animal fats. They act as building materials. to create a membrane of cells, vessels, sheaths of nerve fibers. And these substances help to normalize mother's blood pressure.
Have you noticed that drinking a glass of milk or a glass of yogurt creates a sense of satiety? This comes from the fact that glucose and galactose are absorbed without problems and in a short time.
For these two components lactose (milk sugar) is broken down, getting into the small intestine and undergoing the influence of the enzyme lactase.
Sodium, magnesium, zinc, iodine, fluorine, calcium and phosphorus salts are all present in milk. A pregnant woman should receive 2000 mg of calcium per day so that she has enough supply to share an important mineral with a baby for laying his skeleton and future teeth. If calcium in the body not enough, the baby will "pull" the missing from the mother's bones. They will become fragile, in a pregnant woman osteoporosis may develop. For the same reason, mom runs the risk of losing her teeth. To provide body with calcium, drink at least half a liter of milk daily. Add kefir, cottage cheese and cheese to your diet.
Vitamins A, D and group B are also important for a woman in position. Riboflavin (B2) is especially needed. For example, just one glass of milk will provide the expectant mother with a fifth of the daily requirement for it.
Don't get carried away!
If you are overweight (more than expected this week of pregnancy), you should not get carried away with the usual milk, cottage cheese and fats. It is better to switch to dairy products with low fat content. They are not as high in calories.
For the first time in Russia with the support of the Federal State Budgetary Institution "Federal Research Center for Nutrition and Biotechnology" studies have been conducted on the relationship between yogurt consumption and its effect on reducing the risk of overweight body weight. It turned out that one serving of yogurt a day reduces the risk of developing type 2 diabetes by 18%, and also is the prevention of cardiovascular diseases, metabolic syndrome and reduces the risk of obesity. And it doesn’t matter at all whether it was fatty or dietary yogurt.
If you are worried about nausea, diarrhea, and your stomach "swells" after drinking milk, give it up.
There is an explanation for complaints: with a hereditary predisposition (when there are not enough special enzymes or they are not active enough) lactose may not be digested. As a result, it falls into the unsplit form into the intestines, where it undergoes an active fermentation process. If you are familiar with this situation, give up milk and switch to dairy products. Yogurt, yogurt will not bring discomfort.
Advice: if milk fixes stools, switch to dairy products. Kefir must be fresh.
With low hemoglobin, dairy products will not save. That which is the panacea for anemia, iron and copper - a little in milk. Therefore, if the analyzes in the antenatal clinic showed that the expectant mother develops anemia, you will have to lean on meat, which contains a lot gland.
If you can't afford to drink milk and immediately eat a cucumber, consider a menu. Milk - a picky drink. It does not tolerate neighborhood with very many products.
good to him sweet fruits and berries, vegetables containing starch, cereals are suitable. Even such deliciousness as milk with sweet bun, nutritionists do not approve. No wonder in Rus' they said "eat milk", that is, they considered it a separate dish. So drink milk a few hours after tomorrow or lunch. A glass of kefir or fermented baked milk can be safely considered another snack with fractional nutrition, so useful for pregnant women.
If you have any questions, you can ask our specialists online in the Doctis app.
Article author: Marina Vishnevskaya Ph.D. Since ancient times, milk has been considered the best product for health - cow, goat, sheep. It contains all the necessary set of nutrients in an easily digestible natural form, it tastes good, and is part of many everyday dishes. Today, mostly pasteurized milk is consumed in food, in connection with which expectant mothers have reasonable questions: is it possible to drink pasteurized milk in an interesting position, how does it differ from the usual product “from under the cow”, what changes occur to it during industrial processing time?
Contents
- Benefits of milk during pregnancy
- Is it dangerous for pregnant women to drink milk?
- Pasteurized milk: features, advantages, disadvantages
Why is milk useful during pregnancy? It is a low-calorie product, a source of proteins, triglycerides, carbohydrates, micro and macro elements, vitamins.
Whole milk contains not only all the substances a person needs for life, but also additional enzymes and organic compounds, thanks to which these useful components are perfectly absorbed. Of the almost 200 components of milk, the following are of particular value: - Amino acids. They help the work of most organs and systems of the body, have healing and preventive properties, saturate with energy. The drink has a rich set of essential and nonessential amino acid compounds.
- Vitamins A, D, B2, B4, B6, B12, C. Without their participation, reactions of lipid, protein, carbohydrate, energy metabolism, growth and development of tissues are impossible.
- Milk sugar. The most controversial component of a healthy liquid, since only half of the world's population has the ability to absorb it. However, lactose helps digestive functions, calcium metabolism and other important processes.
The main reason why the drink is recommended for pregnant women is the high concentration of calcium, folic acid, magnesium, sodium, zinc, potassium, and phosphorus in it.
These substances are indispensable for the harmonious and healthy development of the fetus from the first weeks of pregnancy. And it is from milk that these elements are most fully absorbed.
Is it safe to drink milk while pregnant?
Despite the nutritional value, the drink can also be hazardous to health. This is primarily due to the conditions under which it is received and transported, the state of health and the maintenance of the animal, its diet. Already one and a half to two hours after milking, pathogenic flora begins to spread in the drink, plus the animal may be sick or infected. Potentially, milk can infect dangerous infections and diseases that are highly undesirable during pregnancy. It is unrealistic to trace every step of the way of milk to the end consumer, but the pasteurization procedure eliminates all risks.
Important! Women with lactose intolerance should not consume milk, but fermented milk products may be suitable. During pregnancy, allergic reactions are not excluded even to the usual food, so milk should be drunk with caution.
