Good nutrition during pregnancy, and enough of it, is very important for your child to grow and develop. You need to consume about 300 more calories each day than you did before you became pregnant.Although vomiting and nausea during the first few months of pregnancy could make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are a few recommendations to keep you and your baby healthy.A healthy diet plan is an important part of a healthy lifestyle anytime, but is especially vital if you are pregnant or planning a pregnancy. Eating healthily during pregnancy can help your baby to develop and grow, and can keep you fit and well.
Fruits and vegetables
Produce contains antioxidants, that are good for your baby. “Antioxidants protect the newborn’s brain tissue from damage,” says nutritionist Elizabeth Somer,author of Nutrition for a proper Pregnancy. Choose deep-colored produce like dark leafy greens, papaya, blueberries, and tomatoes — for the largest antioxidant punch. Just remember to wash all vegetables and fruit thoroughly, even fruits which have a rind (since performing will drag germs with the fles.
Starchy foods are an essential source of vitamins and fibre, and therefore are satisfying without containing a lot of calories. They include bread, potatoes, cereals, rice, pasta, noodles, maize, millet, oats, yams, yams, and cornmeal.These foods should be the main a part of every meal. Eat wholemeal rather than processed (white) varieties when you are able.
Your body needs more protein now to build cells and make hormones for your growing baby. Actually, your protein intake must jump by 10 extra grams each day. Some good protein boosters: a yogurt smoothie at breakfast, a mug of bean soup at lunch, peanut butter on whole-grain crackers for a snack, or perhaps a 3-ounce portion of lean beef (tenderloin and sirloin are great choices) at dinner.
Dairy in pregnancy
Dairy products such as milk, cheese, fromage frais and yoghurt are essential in pregnancy because they contain calcium along with other nutrients that your healthy baby needs.Choose low-fat varieties whenever we can. For example, semi-skimmed or skimmed milk, low-fat yoghurt and half-fat hard cheese. Aim for 2 to 3 portions a day.
Pump Up Iron
Your iron intake must double during pregnancy, since iron helps deliver life-sustaining oxygen for your baby. Trouble is, many women enter pregnancy already deficient, says Somer. In case your baby’s deprived of oxygen within the womb, the risk of poor growth minimizing increases. Ask your doctor to check you for iron deficiency. Then make sure your diet plan includes iron-rich foods like lean beef, chicken, legumes, and fortified whole wheat toast.
If you get hungry between meals, sweets snacks that are high in fat and/or sugar, for example sweets, biscuits, crisps or chocolate. Instead, select from the following nutritious snacks:sandwiches or pitta bread full of grated cheese, lean ham, mashed tuna, salmon, or sardines.