Pregnancy Diet Information
What you decide to eat when you’re pregnant may persuade you and your baby’s health now and for years to come. Pregnancy is a good time to evaluate your nutrition. Eat as wide a mixture of food as possible but in control. Too much of any one food can even be harmful if it leads to unnecessary gain in weight. Try to have three meals every day, or six smaller meals if you have problems with nausea or heartburn. A total up to a total of 2,200 or 2,800 calories is essential for a healthy pregnancy. Besides the natural diet, prenatal vitamins especially iron, calcium, folic acid are often prescribed routinely throughout the pregnancy by the doctor.
A healthy diet benefits your physical health, but did you know it's helpful in maintaining emotional health, as well? As if baby wasn't enough incentive to eat right, emotional health is one more reason to cut out the processed foods, increase the intake of whole grains, choose leaner meats, and fortify yourself with fresh fruits and vegetables.
Guidelines for healthy eating
Are you wondering how it's reasonable to gain 25 to 35 pounds (on average) during your pregnancy when a newborn baby weighs only a fraction of that? Although it varies from woman to woman
Whether or not you're pregnant, a healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. The U.S. government publishes dietary guidelines that can help you determine how many servings of each kind of food to eat every day. Eating a variety of foods in the proportions indicated is a good step toward staying healthy. Making positive food choices isn't really a luxury; it's a necessity for a healthy pregnancy. Eating healthy throughout the day helps you maintain your blood sugar, keeps you from feeling too hungry at vulnerable times of day, and keeps your energy levels consistent. That's a recipe for stable moods if I've ever heard one.
Here are some of the most common nutrients you need and the foods that contain them:
- Protein - Cell growth and blood production. (Lean meat, fish, poultry, egg whites, tofu and etc.)
- Carbohydrates - Daily energy production. ( Bread, cereal, rice, pasta, fruits and vegetables)
- Calcium - strong bones and teeth, muscle contraction, nerve function. ( Milk, cheese, yogurt, sardines or salmon with bones, spinach)
- Iron - red blood cell production (lean red meat, spinach, iron-fortified whole-grain breads and cereals)
- Vitamin A - healthy skin, good eyesight, growing bones. (Carrots, dark leafy greens, sweet potatoes)
- Vitamin C - healthy gums, teeth, and bones; assistance with iron absorption. (Citrus fruit, broccoli, tomatoes, fortified fruit juices)
- Vitamin B6 - red blood cell formation; effective use of protein, fat, and carbohydrates. (Pork, ham, whole-grain cereals, bananas)
- Vitamin B12 - formation of red blood cells, maintaining nervous system health. ( Meat, fish, poultry, milk)
- Vitamin D - healthy bones and teeth; aids absorption of calcium. ( Fortified milk, dairy products, cereals, and breads)
- Folic Acid - blood and protein production, effective enzyme function. ( Green leafy vegetables, dark yellow fruits and vegetables, beans, peas, nuts)
- Fats - body energy stores. ( Meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils)