Eating healthy for pregnant women

Posted on January 25, 2009
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Giving the miracle of life is probably the most amazing act in the universe. However, all sorts of questions arise now that you are pregnant. Now more than ever it is important to eat good foods for you and your baby. Not eating well during your pregnancy can increase your risk of complications. Learning what to eat during pregnancy has never been easier than it is now. You also have to eat carefully not only for your baby but also for yourself. Let’s take a look at some basic rules for eating healthy when pregnant.

First, remember that once you hit the second trimester, good nutrition during pregnancy requires that you eat about 300 more calories a day.Getting enough calories without overdoing it is important, as both you and your baby need the energy.You need extra calories, but that doesn’t mean hijacking the donut truck. After all, it is only 300 calories that your are getting. A glass of milk or one banana equals 100 calories and a slice of whole wheat bread, and ounce of cheese and a half of cup of grapes equal 200 calories. See how much more you are eating than if you decide to eat a donut instead.

Your baby will be better off if you eat at least 3 servings of protein every day. Protein contains amino acid which is one of the most important building block for your baby’s tissue. Protein is very easy to come by and your options are endless.To get enough calcium, you can drink 3 glasses of milk, 2 cups of yogurt and 3 ounces of cheese.

Next, you need at least four servings of calcium every day.Think of your baby’s bones growing as you consume calcium, but don’t forget, you are protecting your bones too.There are lots of tasty foods that supply calcium, such as milk, cheese, yogurt and ice cream.

Aim for at least three servings of vitamin C. Your body does not store vitamin C so you need a fresh supply of it every day. You can eat fruit or almost any vegetable to get your vitamin C in. You also want to make sure you get three to four servings of green leafy and yellow vegetables and fruits. Most of these veggies and fruits will also count toward your vitamin C intake, so that is double the benefit.

One or two more servings of other fruits and vegetables will serve you well, giving you other nutrients and important fiber.Eat more apples, bananas or even onions to get those nutrients. Eat six or more servings of whole grains and legumes. These are filled with vitamins E and B and they help you battle constipation. Try eating brown rice, whole wheat breads and even air popped corn to get your servings of whole grains and legumes in.

Be sure to get enough iron, as it is one of the most important nutrients for you and your developing baby.Iron demand will be at it’s greatest when you are pregnant, so be sure to get enough in your diet.Be sure you are vigilant about this. Not enough iron could lead to anemia so you want to make sure you are getting enough iron.It is also not uncommon for physicians to prescribe iron supplements to pregnant women, just to be sure they are getting enough.

A fit pregnancy gives your baby the best chance for healthy development. And while it is always a good idea to eat well every day, when you are pregnant it is essential that you eat well every day.

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