Healthy Diet During Pregnancy
A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow.You don't need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take some supplements as well, to make sure you get everything you need. It is important to consume more than 300 extra calories per day to ensure healthy growth of your baby, and to ensure that you stay healthy.
Each pregnancy is different, and one mother may require different nutritional attention than another. Most pregnant women notice a change in appetite during pregnancy, but it is important to avoid raw/undercooked fish & meats, unpasteurized milk & cheese, perishable meats, and unwashed produce. However, caffeine is okay in very limited amounts. On the other hand, prenatal supplements contain several important vitamins, such as vitamin C and D, calcium, folic acid, and thiamine, among many others. It’s important to consult a physician before taking any supplements.
Pregnancy Diet Recommendations
- Folic acid is especially important in reducing the chance of birth defects
- To avoid nausea and discomfort, it is best to eat many small meals and snacks per day, especially as the baby grows
- 10 cups of liquid intake is recommended per day. This includes water and milk
For a healthy pregnancy make sure to include:
- Fruit and vegetables: Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and prevents constipation. Eat at least five portions of fruit and vegetables a day – these can be fresh, frozen, canned, dried or juiced. Always wash them carefully. Cook vegetables lightly in a little water, or eat them raw but well washed, to get the benefit of the nutrients they contain.
- Dairy: Dairy foods such as milk, cheese, fromagefrais and yogurt are important because they contain calcium and other nutrients that your baby needs. Choose low-fat varieties wherever possible, for example, semi-skim or skim milk, low-fat yogurt and half-fat hard cheese. Aim for two to three portions a day.
- Foods that are high in fat and sugar: These foods includes all spreading fats (such as butter), oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice-cream, cake, puddings and fizzy drinks. You should eat only a small amount of these foods.
Eating healthily often means just changing the amounts of different foods you eat so that your diet is varied, rather than cutting out all your favorites.Pregnancy is a very sensitive period for every woman and eating healthy is a must. Make sure to include a lot of fruits and vegetables, dairy products as well as healthy snacks and your pregnancy will be delightful.