Eating right during pregnancy is very important as it affects the health of the mother and the child. An adequate supply of nutrients is required for the baby to develop properly. Not only this, the body of a pregnant woman needs energy to deal with the symptoms of pregnancy. Thus, meals should include a variety of protein-packed foods as well as starchy foods.
1. follow a balanced diet
With a few exceptions, you can continue to eat normally during pregnancy. Your diet should include vegetables, fruits, whole grains, dairy products and lean meats in balanced proportions. Women are worried about gaining weight during pregnancy. That’s why they don’t eat fat. Fats can be eaten in limited quantities. Constipation is a common problem in pregnancy. Increasing fiber intake can help relieve constipation.
2. frequent food and treats
A healthy eating plan should include consistent meals and treats. It can be a handful of nuts, a piece of fruit or a glass of freshly made juice. In the first phase, women suffer from morning sickness and as they enter the third trimester, they suffer from acidity and heartburn. The best solution is to eat small, frequent meals. Small meals are easy to digest and can be great for women suffering from morning sickness and acidity. This ensures that the stomach remains full. It also keeps track of the number of calories you burn helping you maintain a healthy weight. Other snacks you can eat are bread with hummus, low-fat yogurt, lettuce, raisins, ham, and baby carrots.
3. avoid certain foods
Your body is more vulnerable to foodborne illnesses during pregnancy. Consuming the wrong foods can cause serious health problems ranging from indigestion to miscarriage. Pregnant women are advised to avoid sushi, raw eggs, tilefish and swordfish. Give up tobacco, alcohol and coffee. Try to avoid soft cheese, unless it is made from unpasteurized milk. Give up hot dogs and deli meats for a while.
4. Get More Iron and Folic Acid
Iron and folic acid are among the most essential nutrients during pregnancy. Doctors usually recommend vitamin supplements to make up for vitamin deficiencies, but getting nutrients and vitamins in their natural form is always a better option. Dietary iron prevents anemia in pregnant women. Green leafy vegetables, lean meats, peaches, kidney beans, raisins and apples are good dietary sources of iron.
As far as folic acid is concerned, it prevents birth defects in the developing fetus. Foods rich in folate include mustard greens, avocados, oranges, strawberries, kidney beans, black eyed peas, collard greens, spinach and broccoli. Many cereals are rich in folic acid and are safe for consumption during pregnancy.
5. drink plenty of water
Apart from eating a healthy and balanced diet, you should drink plenty of water. Fluids help flush out toxins. Also it prevents dehydration. It keeps the skin young and soft and keeps problems like dry skin at bay.
The food you eat is the main source of nutrition for your baby. So, be mindful of what you put in your mouth.
Source by Lambodar Sahu
