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Healthy Eating In Pregnancy
You might have heard all would-be mothers being advised to eat for
two; and rightly so. Healthy eating in pregnancy is important since the
mother's health is fundamentally linked to the child's health. Food
labels will tell you the kind of nutrients present in foods you eat. The
US government has published the dietary guidelines for recommended
daily allowance of nutrients which are higher when you are pregnant.
During pregnancy, a woman needs to consume 300 calories more than usual
and these calories must come from various nutritional food sources.
Healthy Eating in Pregnancy: Getting the essential nutrients
When you are pregnant, what you eat provides the sustenance for your
baby. It is necessary to consume foods that will give you the proteins,
carbohydrates, vitamins, calcium and iron, nutrients that are vital for
the baby's growth. Proteins promote cell growth and blood production
while carbohydrates provide the daily energy requirements. Calcium is
needed for the development of bones and the teeth as well as for nerve
function. Iron is essential to produce red blood cells. Vitamin A helps
develop the eyesight and also promotes healthy skin. Vitamin C helps
with healthy bones, teeth and gums; it also assists in iron absorption
in the body. Green leafy vegetables, peas, beans, nuts and dark yellow
fruits provide the folic acid essential to prevent neural tube defects
during the initial stages of pregnancy.
Healthy Eating in Pregnancy: Foods to eat
Fish, poultry, lean meat, tofu, peanut butter and egg whites provide
proteins while wholegrain cereals, brown rice, pasta and potatoes will
provide the carbohydrates that the body needs. Fruits and vegetables in
the expecting mother's diet provide the fiber as well as vitamins that
are essential for the baby's development. Spinach, lean red meat,
pumpkin, collard, kale and turnip greens are a good source of iron.
Calcium required for development of strong bones and teeth can be
obtained from milk, cheese, yoghurt, spinach and sardines. Fish like
salmon, tuna and trout are rich sources of Omega-3 fats so make sure to
include them in your diet at least 2-3 times a week.
Healthy Eating in Pregnancy: Foods and drinks to avoid
During pregnancy, consumption of alcohol is not recommended. You
might also want to limit your intake of caffeine, although one or two
small cups of coffee per day may not be harmful. When it comes to food,
steer clear of unpasteurized cheeses, milk, foods containing raw eggs,
undercooked fish, shellfish or meats and fish like shark, swordfish and
king mackerel which are high in mercury.
Healthy Eating in Pregnancy to manage some problem
Pregnant women often suffer from constipation, usually due to the
prenatal supplementary medication they are required to take. To combat
this problem it is advisable to consume more fiber in your diet. You can
get the right quantity of fiber from fresh leafy vegetables, fruit,
nuts, wholegrain cereals and breads. Another important fact to remember
is to drink plenty of water each day. Water helps to soften the stools
and also move the food through the digestive tract.
If you feel nauseated during your pregnancy, eat small quantities of
bland food items like toast or crackers through the day. You could also
try sucking hard candy to prevent the nausea. Sometimes foods like
cauliflower, spinach or fried foods may cause heartburn. If you
experience heartburn or gas during your pregnancy, plan your diet so as
to avoid these foods.
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