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, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals.Pregnant women need protein and calcium most because it is very important for the development of baby bones.
Do I need to eat more now I’m pregnant?
Your body becomes more efficient when you’re pregnant and makes even better use of the energy you get from your food. This means you don’t actually need any extra calories for the first three months of pregnancy. If your pre-pregnancy weight was in the normal range then you will need about 340 extra calories a day while you are in your second trimester, and then 452 extra calories a day when you are in your third trimester.
Your appetite is your best guide to how much food you need to eat. You may find your appetite fluctuates throughout your pregnancy.
- In the first few weeks, your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you have nausea or sickness.
- During the middle part of your pregnancy, your appetite may be the same as before you were pregnant or slightly increased.
- Towards the end of your pregnancy, your appetite will probably increase. If you suffer from heartburn or a full feeling after eating you may find it helpful to have small, frequent meals.
The best advice to remember is to eat when you are hungry. Have a good balance of foods every day and you will gain weight steadily as your baby grows.
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 a 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 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and Brussel sprouts.
In order to prevent neural tube defects, 0.4 mg 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 include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Diet tips for pregnant women:
Bread and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in bread and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. 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 6-11 servings (6-11 oz) of bread/grains daily.
spinach: spinach is one of the green leafy vegetables which is rich in iron and essential minerals and does not give chance to make the diseases like anemia in the body, the mother that is due during pregnancy has a rich iron requirement, and iron for its supply Pills are also given. But you can complete the deficiency by using spinach, but keep taking an iron pill with it.
Egg: Eggs can be eaten at any time and there is a considerable amount of protein. Amino Acids present in it are good for both mother and child. There are more than a dozen vitamins and minerals. The child’s brain develops from the colon present in it. However, keep in mind that do not eat raw eggs.
Banana: Banana is full of potassium, which gives you instant strength and gets rid of the fatigue of pregnancy. Take a banana and cut it into the serial, or make a smoothie for breakfast, which is mixed with curd, berries, ice and a little orange juice.
Fish: In fish, there are a considerable amount of omega 3 fatty acids that are good for the child’s brain and eyes. It also provides you protein and vitamin B. Salmon (a type of fish) is beneficial because it has low mercury content. You can eat it by frying, boil or salad as well. You can eat 12 oz salmon comfortably every week.
Avocado: Avocado, Potassium, Vitamin C, and Vitamin B6, which helps in the development of child’s cells and brain, and helps in reducing morning sickness. Avocado is quite tasty and has a good source of vitamins. Spread the avocado as a healthcare option for Mayo on your whole grain roll. Just keep in mind that avocados are rich in fat and have calorie, which fills your stomach and your weight does not increase too much.
Low-fat Curd: One cup plain, low-fat curd contains more calcium than milk. There is also a high protein content and there is no sugar in it. Its use during pregnancy is very beneficial.
oats: Oats contain fiber, vitamin B, iron and many minerals. Take Oats in a bowl in the morning breakfast. There are many nutritious substances present in it, which are beneficial for both mother and child.
Broccoli: This is America’s most favorite vegetable, which is rich in Vitamin A and C. It is capable of producing baby fossils as well as producing beneficial folic acid for children. You can also mix it in any type of food, such as pasta or casseroles or seafood and chicken.
Mango: Mango contains a considerable amount of vitamin A and C. It is also a good source of potassium and also serves a sweet dish for you. Mix them in soups or smoothies and enjoy your food.
Carrot: Vitamin A is a significant amount of carrot, which proves to be beneficial for the development of your baby’s bones, eyes, and teeth.
Berries: Various types of berries such as black and blueberries are beneficial during pregnancy and their pancakes are very tasty. There are plenty of vitamins, potassium, folate, and fiber.
At least 1000 mg of calcium is needed daily to support a 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 4 servings of dairy products daily.
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. Three small, but balanced, meals and three light 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, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup yogurt, grapes
Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk
Snack: Raw veggies and low-calorie dip
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk
Snack: fresh fruit or low-fat frozen yogurt.
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