How to Have a Healthy Baby: Pregnancy Diet Tips
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Pregnancy is a very special time in every woman’s life. This is also a very trying period for your body. You will need to take very good care of it, as you are now responsible for yours and the baby’s health.
Eating healthy is a necessary requirement for every future mother. The child in your womb requires a great deal of nutrients. Deficit of any important vitamin or mineral may lead to various birth defects. This can doom your child to suffering from serious health conditions for the rest of their lives. This is why it’s imperative that you learn what exactly a pregnant woman’s diet should consist of.
The following list will give you some idea of how to protect your unborn child through proper nutrition.
your intake of complex carbohydrates.
Eating wholegrain breads, beans, pastas and legumes will provide your body with more energy. Nutritional power of these products is high and they are not in any way hazardous to your health, unlike their counterparts, such as white bread, sugar, cookies and chips.
60 to 75 grams of protein a day.
This number can be increased if your pregnancy is high risk. Discuss this matter with your doctor in great detail.
You can get the necessary daily amount of protein from eating cottage cheese, tuna, shrimp, chicken, turkey, veal, lean pork and yoghurts.
Please note that you will need to switch to low-fat dairy products and lean meats as abundance of animal fats can be dangerous.
Vegetables can provide your body with almost all nutrients it will require during pregnancy. Eat some fresh green and yellow vegetables in order to get the necessary vitamins and fiber.
a close eye on your iron levels.
Pregnancy often causes iron deficiency that can result in premature birth and all the problems associated with it. You will need to consume not less than 22 mg of iron daily to keep your internal stores full.
Vegetarians’ and vegans should be especially careful with this issue, as animal foods are the main source of iron. You can get this element from consuming some vegetables and plants, but the absorption level will be lower in this case.
You can increase this level drinking a glass of fresh orange juice or adding any food with high concentration of vitamin C to your meals.
taking folic acid before pregnancy.
It is advised to take 400 microgram of folic acid daily during the period when you are trying to get pregnant. This element can prevent many birth defects and will generally make your pregnancy less stressful on the body. You can also start taking these pills after you conceive.
In some high-risk cases the required daily dose of folic acid may be increased up to 5 milligrams. Consult your doctor about this.
Do not forget that you must consult your physician about any diet changes.
The Best Sources of Vitamins During Pregnancy
If your diet is healthy and well-balanced, you will get a certain amount of important vitamins from food. This may be enough to meet your daily requirements when it’s only your body that needs them. However, the baby growing inside you also needs a lot of vitamins and minerals to stay healthy and develop properly.
We offer a well-balanced multivitamin supplement designed especially for pregnant women. You can protect your unborn child’s health by taking Prenatal Multivitamin. It also includes folic acid that will prevent development of birth defects. You will need to take this into account when discussing the amount of folic acid you need to take daily with your doctor.
Foods to Avoid
There are certain products that can be very dangerous to your baby when consumed. This means that you will need to exclude them from your diet during pregnancy and breastfeeding period. If you plan your pregnancy in advance, it will be best to stop eating these foods immediately to reduce the amount of harmful elements within your own body.
The products pregnant women should avoid are:
- Soft cheeses
- Undercooked and fat meat
- Sushi (in order to eliminate the risk of being infected by harmful bacteria or parasites through raw fish)
- Raw eggs (includes all kinds of dressing that contain this ingredient)
- Fish that contains high levels of mercury (king mackerel, swordfish, tilefish)
- Meat spreads
- Smoked seafood
Healthy Weight Gain During Pregnancy
You will need to gain some weight when pregnant. This is a natural process and you must not fight it. However, there is a huge risk of gaining too many additional pounds. You will need to monitor your weight very closely and seek your doctor in case any significant changes occur.
Normal weight gain during pregnancy should go along the following lines:
- Baby and placenta: 11-12 pounds
- Amniotic fluid: 2-3 pounds
- Fat stored for breastfeeding and delivery: 6-9 pounds
- Breast tissue and blood supply: 6-7 pounds
- Enlarged uterus: 2-5 pounds
As you can see, the total is about 25-35 pounds. If you gain more weight than this, you need to revise your diet and contact your physician immediately.