Healthy diet in pregnancy

pregnant diet

Getting a well balanced diet is not only important for the pregnant women but for her unborn baby as well. The saying “eating for two” jumps into mind and visions of a fat pregnant women stuffing herself with all the food she can get in her mouth. Of course, her doing so shows a total disregard for herself and her unborn child.

Eating a healthy diet the pregnant women is not only looking after herself, which isn’t a bad idea, but also she is building a strong foundation for the health of the unborn child. This being what all mothers want for their children, a strong healthy start to life can be reflected on how healthy the mother is during pregnancy. Of course sometimes this can be out with her control due to many other factors too numerous to mention here.

Over eating can be a mistake easily made by the mother to be and she should refrain from such a habit. Not only is this an unhealthy practice but can lead to weight problems during and after pregnancy. It’s easier to keep the weight off rather than having to fight to get it off later. The new baby in your life will keep you occupied enough without you having to worry about losing weight. When feeling a bit peeved or frustrated fight the urge to have chocolate cake, during pregnancy, which will only make you gain weight that will be rather more difficult to lose later on. Try snacking on a bit of fruit or have a bowl of muesli, even beans on toast would be a better alternative.

The healthy diet for a pregnant woman mentioned here is not to lose weight, but to be healthy and obviously for your unborn baby.. What food should you eat to stay healthy? Well, the obvious foods would be fresh fruit and vegetables. Remember that dark green vegetables are rich in iron and should always be part of at least the main meal of the day. Vitamin supplements are used in conjunction with food not as an alternative, people tend to forget that natural food has an abundance of nutrients that you can only get through a balanced healthy diet. Staying away from sweets seems like common sense but if you are accustomed to the odd sweet or two then you may have to build up your willpower to refrain from eating them.

Being pregnant means the food you eat is kept in your intestines for longer. This is caused by hormones in your system that prevent you going into labour early and means you get more nutrition absorbed into your system. Keeping constipation at bay could easily be done by drinking lots of fluids. Your body’ s system needs frequently flushed out.

Protein food

Healthy Diet- Nutrients to consider

The following are some nutrients that you should eat if you are pregnant.

  • Protein

This nutrient is very important for the growth of your baby’s cell and blood production. You will find that it is important for the function and the growth of placenta, the mother’s tissue and the amniotic tissue. For this you should take 60 grams of protein daily during your pregnancy. That’s 10 grams more than you normally eat. Some foods that are highly proteineous are eggs, meat, cheese, milk etc.

  • Whole-grains¬†

Whole grain is very important as a source of energy for your baby’s rapid growth. This is because there are complex carbohydrates in whole grains. Instead of being very important for the baby, these are also very important for the mother. These will help you to fight the constipation and nausea. In your pregnancy, you should eat 6 servings of whole grains every day. You can find whole grains in cereals, whole wheat bread, pasta, oats, rice, barley, rye and quinoa.

  • Foods rich in vitamin C

Vitamin C is an important antioxidant that is very useful for the development of your baby’s gums, bones and teeth. You will discover that vitamin C is also very important for the absorption of iron. This is also very critical in tissue repair and cell renewal. But you should not consume this vitamin in large portions. It is enough for you to consume 85 mg every day. You can find the source of vitamin C in cabbage, broccoli, Brussels sprouts, spinach etc..

  • Foods rich in folate

This is vitamin B, which supports the development of proteins and blood, reduces the possibility of neural tube defects and the function of the enzyme. To obtain this, you can consume turnips, spinach, cabbage and kale. You can also consume yellow fruits, beans, nuts and peas. In this case, pregnant women should consume 400 mcg of folic acid every day.

  • Iron rich foods

If you are pregnant, you need 300 mg of iron per day. You need the iron to prevent you from suffering anemia. You will find that this also very important for your body. This will help your baby to stand for the first few months outside the womb. Foods that contain iron include pork, beef, shrimp, lamb, broccoli, salmon, egg yolk, asparagus, and nuts. But, you are not allowed to consume excessive amount of liver since this can cause the birth defects.

  • Dairy¬†

Your consumption of calcium during your pregnancy will be very good for the development of your baby’s bones and teeth. This will also help the nerve function. To ensure you consume enough dairy products, you must consume four servings of dairy products. You can consume cheese, skim milk and yogurt every day. If you are intolerant to the lactose, you can consume salmon (with bones), sardines, spinach and broccoli for as the source of calcium that you need.