Pregnancy Diet and Nutrition Tips
When we talk about a pregnancy diet, we are not referring to all those low-calorie foods that help you to lose weight in no time. This is because dieting to lose weight during pregnancy can have fatal consequences for you and your unborn child. This is particularly true when such weight loss exercises will restrict you from having vital nutrients such as folic acids and iron.
As a pregnant woman, it’s normal to be on the lookout for a healthy pregnancy diet, one that will nourish both you and the baby. However, at this point, you should know that overeating of some foods such as those excessively high in vitamin A, can be dangerous and may lead to possible congenital disabilities while a lack of adequate minerals such as iron can be fatal too. Hence, the key is moderation and know when to stop your consuming a particular food. But how can you be sure of a healthy pregnancy diet? How can you fine-tune your eating habit to ensure you are eating just enough for you and the baby? You will need to eat from a variety of food groups to stay healthy during pregnancy. Let’s take a look at these foods.
FRUIT AND VEGETABLES
Almost all the vitamins and minerals that are essential for the proper growth of your unborn baby can be found in fruits and vegetables. This includes vitamin C and folic acid. When you are pregnant, your body will need at least 70 mg of vitamin C daily. Fruits that contain vitamin C include grapefruits, oranges, and honeydew as well as in veggies such as tomatoes, broccoli, and Brussel sprouts.
Your body needs 0.4 mg of folic acid per day during pregnancy. A good source of these nutrients is dark green leaves. Mostly, folic acids available in tablet form are recommended for pregnant women to supplement their insufficient intake.
Related: 7 NUTRITIOUS FRUITS TO EAT DURING PREGNANCY
PROTEIN
When you become pregnant, your body will need an increasing amount of protein. Especially during the second and third trimesters. Protein is highly available in meat, eggs, fish, and beans. While lean beef, turkey, liver and chicken are a great source too. Fish can be a good source of protein if taken within guidelines. You should avoid foods that are high in mercury. It is recommended that pregnant women should take at least three serving of protein on a daily basis. Be sure to pay attention to foods you must avoid eating during pregnancy.
DAIRY PRODUCTS
The amount of calcium your body will need during pregnancy will increase to 1000mg daily. Calcium helps to build strong bones and teeth, contributes to cloth the blood quickly and assist in muscle and nerve functioning. Your baby will need, especially in the first trimester when the nervous system is under development. When it is not sufficient, it could lead to osteoporosis. Dairy products are rich in, and they include milk, yogurt, cheese, soups, and puddings. A minimum of 4 serving of dairy products will be great for a pregnancy diet.
PRENATAL VITAMINS
Prenatal vitamins are meant to supply your body with the nutrients you could have otherwise gotten from food. But sometimes, these vitamins could be insufficient in your pregnancy diet, so you should take these vitamin supplements as well. Click here to read more information regarding what prenatal vitamins you should be taking while pregnant.
Related: 10 HIGHLY NUTRITIOUS FOODS TO EAT WHEN YOU ARE PREGNANT
LISTEN TO YOUR BODY
If you evaluate your needs critically, you will discover that your best pregnancy diet has to do more of listening to your body than eating correctly. Every pregnant woman wants to lose 25 pounds after delivery and look great with a fantastic figure after three months of giving birth. Unfortunately, this is not always the case. I am an excellent example of such a scenario. I thought I would look like the Kardashian and feel myself again. But the truth is that your body can’t remain same after two kids, never!
So, if you want that great body and healthy lifestyle, you have to start now and not wait till you deliver your baby. Create a pregnancy diet plan. Listen to your body needs and you will be on your way to healthy living not just when pregnant but even after you give birth.
Weekly Meal Planner
Looking for a printable weekly meal planner? Download our Printable Meal Planner Template to quickly and easily plan out your weekly meals during pregnancy.
Have you announced your pregnancy yet?
If not, here are a few creative ideas for pregnancy announcement:
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