What to Eat and What to Avoid: Creating a Diet for Pregnant Women
A diet during pregnancy is not about just reducing food portions. It’s more about how to make healthier food choices. Here are some advice how to maintain a healthy balanced nutrition for both woman and her developing baby.
Key rules of healthy nutrition during pregnancy
First of all a pregnant woman needs to make sure that her diet provides enough nutrients and energy for the proper baby’s growth and development. Also she needs to ensure that her body is ready to deal with the changes that are occurring. Eating for two is not necessary, as many may suggest. The quality and composition of foods consumed by mom are more important for baby during the whole period of pregnancy. A pregnant woman needs to get about an extra 350-500 calories per day from the second trimester. Clearly, these additional calories should come from high-nutrient products.
In order to receive all essential nutrients for a baby at every stage of his development a mother needs to adjust her eating habits. Moreover, it should be taken into consideration that the useful foods in the first trimester can be harmful in the second or third. That’s why nutrition during pregnancy varies from one trimester to another. However, there is a list of common rules for woman while being pregnant:
- A number of meals should be increased from the traditional 3 to 5 or 6.
- But that doesn’t mean that the servings should be huge. It can be one cup of low-fat yogurt, cottage cheese, fruit or mixed vegetables with oil.
- The last meal is no later than 3 hours before bed.
- Eating more fresh fruit, vegetables, cereals – up to 5-6 servings a day.
- A proper diet during pregnancy means consuming enough water that helps pregnant woman avoiding some puffiness.
- Additional supplements are another source of getting vitamins and minerals during pregnancy. They need to be prescribed by a doctor. The American College of Obstetricians and Gynecologists recommendspregnant women to include more calcium, folic acid supplements, iron and protein in their daily diets.
Following the rules mentioned above will help not only to bear a healthy child, but also to keep the figure slim and beautiful.
Foods to focus on in each trimester
The first trimester of pregnancy is known as a period when a nervous system of embryo starts forming. A healthy pregnancy diet should have dishes that are rich in a folate (greens, black-eyed peas and other legumes) and vitamin B6 (eggs, bananas). Also nutrition in the first trimester should contain as much protein as possible, because it reduces the risk of various pathologies.
Starting with the second trimester the fetus has already formed. At this time it is important to monitor a proper organs’ development. It is necessary to consume more calcium, magnesium and vitamin D. These include eggs, dairy, almonds, cheese and fish liver oils. Try to drink plenty of water, eat less salted meals, and take under control a size of food portions.
In the third trimester it is important not to overeat. Take foods that deliver you the real energy boost and help with a breastfeeding. However, caloric diet foods should be reduced. It has a sense to include some oily fish (essential omega-3 fatty acids), citrus fruits and berries (Vitamin C) and red meet (iron).
Food and Drinks to Avoid
During pregnancy it is necessary not only to focus on the foods which are essential for baby’s growth and development. More importantly, a pregnant woman refuses harmful foods.
Below is a list of foods that conventional wisdom tells to minimize during pregnancy:
- Raw fish (sushi) and shellfish
- Raw or undercooked meat
- Liver products
- Certainsorts of soft cheese, such as brie, camembert and chevre
- Coffee and coffee drinks
- Junk food
- Unpasteurized milk and juices
Moreover, these foods are highly recommended to avoid in the period after giving birth and during breastfeeding.
Summing all above mentioned up, it is worthwhile to note that there is a number of prominent benefits of a diet during pregnancy. Despite the positive effects of eating healthy during this special period, some diets can be dangerous to an expectant mother’s health. So try to check your meal plan with a health care provider or doctor.
But you should realize that your lifestyle during these nine months can drastically impact baby’s health.
1351Baby shower guest sign in ideas
2533Boy baby shower decorations ideas
1607Girl baby shower favors ideas
1791TOP 10 Girl baby shower themes ideas for 2017
600Baby shower fruit tray ideas
4319Baby shower afternoon tea ideas
1909Purchase The Special Twin Baby Shower Cakes From Your Local Stores
23689It is Safe to Eat Raw Meat – A Guide to Choosing the Right Type
3923Baby shower snack ideas pinterest
4291High tea baby shower ideas – 10 ways to have a High tea baby shower party!
218710 Useful Triplet baby shower ideas for you!
554Welcoming a Baby Angel in Style with the Best Baby shower souvenir ideas
2553TOP 10 Baby girl baby shower food ideas
2463Baby shower ideas pinterest boy
2041Planning a Baby shower program ideas – detailed guide
4315Baby shower centerpieces ideas pictures – 10 methods to brighten your baby shower party
3165Baby shower charades ideas
4327Baby shower onesie ideas – 10 secrets to know
1180Baby boy shower themes ideas
688Boy baby shower centerpiece ideas
3561Moustache baby shower ideas
1110Baby shower invite wording ideas
1002Baby shower balloon decoration ideas
4123Twin baby girl shower ideas
4125Cake ideas for baby girl shower
2801Hostess gift ideas baby shower
4215Pink baby shower decoration ideas
3723Baby shower cute food ideas
21206Week 9 – He’s My Cherry Pie!
2759Blue food ideas for baby shower
1184Sesame street baby shower ideas
896Pink camo baby shower ideas
660Game ideas for baby shower
4185Baby shower favors ideas homemade
4127Cake ideas for baby shower for girl
3809Baby shower hamper gift ideas