Getting into a healthy diet is very essential during pregnancy. It is not just about eating more than what you can eat but it is more of what types of foods you eat. Perhaps the best diet during pregnancy is adding up 300 calories more on your total daily caloric intake. Having a healthy diet is very crucial for pregnant women most especially in the later part of pregnancy to ensure that the baby’s growth and development is complete. The calories that are to be added to the diet should come from nutritious food so that both mother and baby can benefit from the healthy meals. Anything that the mother takes in—may it be food or medicine will directly affect the baby which is why it is crucial that the mother is conscious to the food that she takes in.
Importance of a Healthy Diet during Pregnancy
When a pregnant woman eats healthy, she not only keeps herself healthy but her growing baby as well. It ensures that the mother’s energy levels are up and helps keep a woman feel better during the course of her pregnancy. Making sure that the mother gets all the needed nutrients will also help the baby become strong and healthy.
Recommended Diet during Pregnancy
The best way to nourish both mother and baby is by having a diet that is balanced and healthy. Time and again we have been told that a healthy and balanced diet is one that includes a variety of foods to be able to get all the needed vitamins and minerals. The best diet during pregnancy should include foods from different food groups which are:
- Fruits and vegetables. Health experts recommend eating fruits and vegetables of at least five portions per day, you may buy fruits that are fresh, frozen, tinned, juiced or dried.
- Starchy food. When it comes to starchy foods, go for the wholegrain ones. Starchy foods include potatoes, rice, bread and pasta.
- Foods rich in protein. Foods that are rich in protein are eggs, fish, chicken, lean meat and pulses such as lentils and beans. Health experts recommend eating at least two portions of fish in a week.
- Dairy foods. Dairy foods are known to be rich in calcium making them important for pregnant women because they help in the formation of bones of the baby. Foods rich in calcium are cheese, milk and yogurt.
Nutrients to Take Note Of
Food groups that are recommended for pregnant women are given to them for many reasons but most importantly it is for the purpose of making sure that the mother-to-be is able to sustain her and her baby the nutrients needed for nourishment and complete growth and development of the baby.
- Folate. One very essential nutrient among pregnant women is folate. Folate is important because it helps in preventing the occurrence of birth defects. Folate can be prescribed by the physician through supplements but you may also get it from eating spinach, orange and strawberries.
- Calcium. Another essential nutrient is calcium. Calcium is important for pregnant women because it promotes strong bones and teeth for the growing baby. Apart from calcium supplements, calcium can also be gotten from cheese, juices and yogurt.
- Iron. Iron is important among pregnant women because it prevents anemia and low birth weight in babies. Go for foods that iron-fortified such as red meats, beans and cereals.
Foods to be Avoided or Taken in Limited Amounts
Eating frequently during pregnancy is normal because the mother no longer eat for herself only instead she eats for her baby too. Because of the fragile condition of both mother and child, it is important to take note that there are foods that should be taken in limited amounts and other foods that should be avoided. Foods such as raw seafood, unpasteurized milk and soft cheeses should be avoided because they may contain a dangerous bacteria called listeriosis. When eating foods that contain meat, make sure to heat them thoroughly.
It would also be best to avoid smoking and drinking alcoholic drinks and limit or better yet stop the consumption of caffeinated beverages.
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