04 April 2017

Healthy Diet During Pregnancy

Dieting During Your Pregnancy. What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories ...

diet during your pregnancy

what does diet during pregnancy mean when we refer to diet during pregnancy we are not speaking about restricting calories or trying to lose weight dieting to lose weight during pregnancy can be hazardous to you and your baby the type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby healthy eating during pregnancy is critical to your baby's growth and development in order to get the nutrients you need you must eat from a variety of food groups including fruits and vegetables breads and grains protein sources and dairy products typically you will need to consume an extra 300 calories a day food groups it is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need here is a look at the food groups and some suggested sources for creating the healthy diet during pregnancy fruits and vegetables fruits and vegetables contain many important nutrients for pregnancy especially vitamin C and folic acid pregnant women need at least 70

milligrams of vitamin c daily which is contained in fruits such as oranges grapefruits and pani do and vegetables such as broccoli and tomatoes in order to prevent neural tube defects 0.4 milligrams of folic acid per day is recommended a good source of folic acid can be found in dark green leafy vegetables other sources of folic acid to include legumes such as black or lima beans black-eyed peas and veal you should have at least two to four servings of fruit and four or more servings of vegetables daily breads and grains the body's main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains whole grain and enriched products provide important nutrients such as iron B vitamins fiber and some protein you can get the required amount of folic acid from fortified bread and cereal depending on your weight and dietary needs you should consume anywhere between 6 to 11 servings 6 to 11 off of breath or grains daily protein meat poultry fish eggs and beans contain the protein B vitamins and iron needed when pregnancy your developing baby needs plenty of protein especially in the

second and third trimesters iron helps to carry oxygen to your growing baby and also carries oxygen to your muscles to help avoid symptoms such as fatigue weakness irritability and depression dairy products at least one thousand milligrams of calcium is needed daily to support to pregnancy calcium is essential for building strong teeth and bones normal blood clotting and muscle and nerve function since your developing baby requires a considerable amount of calcium your body will take calcium from your bones if you do not consume enough through your diet which can lead to future problems such as osteoporosis good sources of calcium include milk cheese yogurt cream soups and puddings some calcium is also found in green vegetables seafood beans and dried peas you should consume at least four servings of dairy products daily prenatal vitamins although the main source of vitamins and nutrients needed during pregnancy should come from your diet a daily prenatal vitamin can help fill small gaps just in case you unintentionally do not get enough key nutrients prenatal vitamins should be taken up to three months before

conception if possible consult your health care provider about which supplement is best for you sample daily menu the following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy 3 small but balanced meals and three white snacks throughout the day are a good rule of thumb to ensure you and your baby's nutritional needs are met breakfast oatmeal cereal banana one slice whole wheat toast 2 teaspoons jam 1 cup skim milk sneck 1 cup yogurt grapes lunch meat and cheese sandwich on whole wheat bread small bag potato chips pear and one cup scheme milk snake raw veggies and low calorie dip dinner four ounces chicken one cup rice one cup veggies one cup scheme milk snake fresh fruit or low-fat frozen yogurt