Pregnancy is the time to get appropriate nutrition to your body for the proper nourishment of the baby.You should Eat healthy Pregnancy diet to get a healthy baby at the time of delivery free of any problems of any kind .
So come on ladies lets take a look at the healthy diet regiment given below to make your babies body healthy when you are pregnant.
During pregnancy time their a need to eat food rich in certain nutrients such an proteins etc to give the body what it requires .Mainly your body requires Proteins ,calcium ,iron ,folic acid and much more nutrients to keep your baby in healthy state while development .
Taking in consideration Proteins ,they are an essential builder supplement for the vital body organs of the baby like heart brain etc and make the body strong from inside .so its necessary to consume appropriate amount of proteins while pregnancy.
Sources of proteins includes lots of things which you can get easily from market like :
- meat (avoid taking liver)
Try to consume lean meat and remove the skin and make sure they are cooked well in less oil and their is no pink meat or uncooked eggs etc to get maximum benefits from these .
Consuming oily fishes like salmon, sardines or mackerel once or twice a week during pregnancy would be good for your body and your babies body inside your womb .
Now we shall talk About Calcium
Its an integral body supplement required to make strong bones and teeth n the child’s body while development .so mother should take appropriate amount of calcium and mineral to fulfill the requirement of bodies need .
According to ACOG A Pregnant women age 19 and over need 1,000 milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300 milligrams daily .
Sources of calcium and minerals includes following
- calcium-fortified juices and foods
- some leafy greens vegetables like kale etc
Certain dairy products also have vitamin D which is also important for the development of the bones of the baby
Its time to discuss various supplements like iron ,folic acid etc for pregnancy diet
folic acid is also known as vitamin B which is responsible for avoiding any kind of birth defects in childs brain etc
According to March of Dimes organization dedicated to preventing birth defects,it is recommended that women who are trying to have a baby take a daily vitamin supplement containing 400 micrograms of folic acid per day for at least one month before becoming pregnant. During pregnancy, they advise women to increase the amount of folic acid to 600 micrograms a day to avoid any kind of brain defects in the child .
Folic acids acid can be found in cereals,pasta and green leafy vegetables.
Iron also plays vital role in child’s development ,a pregnant mother needs atleast 27 milligram iron daily for the benefits of her child any avoiding conditions like anemia ,fatigue,infections etc .
for the best absorption of minerals and iron it is advised to take it with vitamin c rich food like juice etc in morning .It can found in fish,meat,cereals,beans peas ,leafy veggies etc
Role of Fruits and Vegetables during pregnancy period
Its is advised to take 5 servings of fruits during pregnancy daily as they have lots of different minerals ,vitamins and fibers which helps in child’s development and avoid constipation .
don’t eat rotten food ,eat fresh fruits,canned fruits or take fruit juice as per your liking .
Food Having Carbohydrates
Food having starch and carbohydrates are an essential source of vitality, vitamins and fiber, and are fulfilling without containing an excess of calories. They incorporate bread, potatoes, breakfast grains, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal.
These food items ought to be the primary part of each dinner. Pick wholemeal rather than handled (white) assortments, or potatoes with their skins on, when you can as they contain more fiber and energy.
Food to Avoid During Pregnancy
During the pregnancy period alcohol should be avoid because it can be passed to child directly from mother blood via umbilical cord which could cause physical problems, as well as learning and behavioral difficulties in babies and children, according to the Centers for Disease Control and Prevention (CDC) .
High level of caffeine during pregnancy can lead to miscarriage or pre mature birth ,so it is advised by ACOG committee opinion that taking less than 200 mg of caffeine per day is ok which is the amount found in 1 cup coffee .beyond that can be a source of problem .
Fish with High level of mercury
According to the Academy of Nutrition and Dietetics Seafood such as swordfish, shark, king mackerel, and tilefish are high in levels of methyl mercury, which could be a source of toxic chemical which pass through the blood to child be become s source of problem for kidney and nervous system of child .
A pregnant women can pass a Toxoplasma infection on to her baby if she consumes raw meat, which can cause problems such as blindness and mental disability later in life, reports the CDC. To avoid toxoplasmosis infection, the USDA recommends avoiding the following foods during pregnancy:
- Rare, raw or undercooked meats and poultry items .
- Raw fish, such as sushi, sashimi, ceviches and carpaccio.
- Raw and undercooked shellfish, such as clams, mussels, oysters and scallops.
Some unhealthy foods may increase a pregnant woman’s risk for many types of food poisoning, including illness caused by salmonella and E. coli bacteria. Foodsafety.gov lists these foods to avoid during pregnancy, and why they pose a threat some of them are given below .
- Raw or undercooked eggs, such as soft-cooked, runny or poached eggs.
- Foods containing undercooked eggs, such as raw cookie dough or cake batter, Hollandaise sauce.
- Raw or undercooked sprouts, such as alfalfa, clover.
- Unpasteurized juice or cider.
Moreover, you need to do yoga daily on the best yoga mat to keep your mind and body healthy while pregnancy and to avoid unnecessary body pains .
Its time to Discuss Some healthy snacks to eat while pregnant
Its natural that you would become hungry in day time or between meal time ,so its advised to eat something healthy rather than going after packets of chips or french fries during pregnancy .
Below is the list of some healthy snacks which you can eat while pregnant
- sandwiches or pitta bread filled with grated cheese, lean ham, mashed tuna, salmon and some green veggies
- salad vegetables such as carrot, celery or cucumber etc
- low-fat lower-sugar yogurt with fresh fruits and honey
- ready-to-eat apricots, figs or prunes or nuts
- veggies and bean soups
- breakfast cereals or porridge with milk and fruits
- milky drinks including cold milks ,hot chocolate milk etc
- fresh fruit salad
- baked beans and baked potatoes would be good
Checkout :early signs and symptoms of pregnancy
So follow the diet given above at the time of pregnancy to make your child healthy and mentally strong and keep your body healthy too.
let us know your views and opinion about the Healthy pregnancy diet in the comment section given below and don’t forget to read 10 best foods for healthy skin and 11 best benefits of eating healthy along with healthy weight loss diet