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Tips for a healthy diet during pregnancy
June 14, 2017 / Anitha Arockiasamy, President, IHHC
Being fit, both physically and nutritionally is extremely important when planning for pregnancy as it does not only affect your chances of conception but also the development of the baby. Having a fit body will positively affect the pregnancy and the soon to arrive baby.
Being fit starts with having a healthy diet. It is even more critical when you are planning for pregnancy or if you are pregnant. This does not mean that you need to go on a special diet. All you need to do is ensure that you eat a variety of foods every day to get the right balance of nutrients for you and your baby. Pregnancy is a crucial time for women to eat more iron, calcium, protein, vitamin A, Vitamin B and Vitamin C, Magnesium, Selenium and Zinc Needed in that time. These all nutrition’s are found in the natural foods and natural vegetables and fruits.
Fruits and Vegetables:
Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and sprouts. In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily. Papaya, black grapes and Pineapples are better avoided during pregnancy.
Breads and Grains:
The body’s main source of energy for pregnancy comes from the carbohydrates. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. You can also get the required amount of folic acid from fortified bread and cereal. Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of breads/grains daily.
Meat, poultry, fish, eggs and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters.You will need plenty of protein during pregnancy to keep up the energy levels. Eggs Packed with protein and vitamins D and B12, these nutritional powerhouses are quick and easy to prepare.Portable and non-perishable, nuts and nut butters are perfect for snacks and excellent sources of protein and healthy fat, which can aid in your baby’s development. Almonds, peanuts and walnuts are all good selections. You should consume at least 3 servings of protein daily.
At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis). Good sources of calcium include milk, cheese, yogurt, cream soups and puddings. Some calcium is also found in green vegetables, seafood, beans and dried peas. You should consume at least 4 servings of dairy products daily. We hope these tips help you in understanding the importance and benefits of health during pregnancy. In case you are at a risk of complications during this period, visit our blog to know more.