A healthy diet is a vital part of a healthy lifestyle at any time, but is especially important if you are pregnant or planning a pregnancy. You should follow some healthy pregnancy diet.
Eating in a healthy manner during pregnancy will help your baby to develop and grow properly. You don’t need to go on a special diet for that purpose, but it is essential to eat a variety of foods everyday to get the rightful balance of nutrients for healthy pregnancy diet that you and your baby needs.
You will possibly find that you are hungrier than usual, but you do not need to “eat for two” – even if you are expecting twins or triplets. Have a healthy breakfast everyday, because this can help you to avoid snacking on foods that are high in fats and sugar. Eating healthier often means just changing the amount of different foods you eat so that your diet is wide-ranging, rather than cutting out all your favourites.
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Diet for pregnant women :
FRUITS IN PREGNANCY: Eating fruits and vegetables is truely important because these furnish the need of vitamins and minerals, as well as fibre, which cures indigestion and can put a stop on constipation. Have at least five portions of a variety of fruits and vegetables on daily basis. These can be fresh, frozen, canned, dried or juiced. Always clean fruits and vegetables properly before eating them.
Whole grains: They are the main source of energy in the diet and they also provide fibre, iron and vitamins like vitamin-B, vitamin-D. From all the women, at least half of the pregnant women preffer whole grains, such as whole wheat pasta, oatmeal and brown rice.
Dairy products: Focus on three to four serving of dairy products such as yogurt, cheese and milk. These provide vitamin-A, vitamin-D, calcium, protein and other healthy nutrients to our body.
Lean protein: Pregnant women should add protein sources at every meal to support the baby’s advancement. Meat, poultry, fish, eggs, beans, tofu, milk and nuts, cheese, etc. are great sources of protein.
Healthy snacks during pregnancy: If you feel hungry between the meals do not eat such snacks which are high in fat and sugar, like cream biscuits, sweets, chocolate or crisps. Instead have something healthier, like:
Vegetable salad: such as cucumber, carrot, beans, tomatoes, green peas, green beans, corn etc.
Milky drinks: chocolate, banana, strawberry shakes.
Fresh fruits or fresh fruits juice: like oranges, apples, and pomegranate.
Vegetable and soup: tomato soup, corn soup, mix vegetable soup.
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What not to eat in a healthy pregnancy diet
Caffeine: Do not consume more than 200 mg of caffeine a day, which is found in a cup of coffee. Fish: Fish is a good source of protein, and some fish like salmon and sardines contain omega fatty acids, a healthy source that is good for heart. It is safe to eat 12 ounce of cooked fish and seafood a week, however, you should not eat “white” tune which contain mercury for no more than 6 ounce a week. Mercury is a metal that can be bad for a baby’s developing brain.
Alcohol: Do not drink alcohol during pregnancy. Having alcohol during pregnancy is linked with fetal alcohol spectrum disorder.
Raw meat: If a mother eats raw meat, there are chances that she can pass a toxoplasma infection on to her baby which can cause problem such as blindness and mental disability in the baby.
Importance of healthy pregnancy diet
Pregnancy is one of the most important phases in a women’s life. This is a crucial time to nourish your body, moreover, this is the first and important step for the nourishment of your baby. Those mothers who do not consume a healthy diet and stick to just non- vegetarian diet might face complications in delivery. Healthy food diet also benefits in ensuring the weight of the baby, growth of the baby’s brain and reduces birth defects. Also healthy eating during pregnancy continues even after delivery. This way you can lose the weight gained during pregnancy quickly. Therefore one should really take care of a diet for pregnant woment which is specifically recommended by your doctor or dietician.
Conclusion: Pregnancy is a very crucial time in a woman’s life. This is the time when she needs to take care of herself the most to give birth to a healthy baby. Mothers should follow a healthy pregnancy diet for fulfilling their nutritional requirements. They should also abstain from various unhealthy food during pregnancy to prevent damage to the baby.
