The recommended diet for pregnant women
Right nutrition and healthy balanced diet during pregnancy
During pregnancy, most mothers-to-be have cravings and would definitely take all the food they can eat. This has become an issue since a healthy balanced diet must be maintained during this period of time. The question now is how can most pregnant women maintain eating healthy despite all the cravings they have to fulfill?
A healthy balanced diet during pregnancy is something all pregnant women should aim for. It must be remembered that you are not eating only for yourself but also for your baby to support its growth and development. Everything that you consume affects your baby inside your womb. For this reason, eating the right foods during pregnancy is important. To fill in the gaps, most pregnant women take prenatal vitamins regularly.
As a rule of thumb, an extra 300 calories per day must be taken in by pregnant women. For instance, if you normally take around 1200-1300 calories per day, your calorie intake during pregnancy would normally be increased to around 1500-1600 calories per day. Now you might ask why only a little extra calories when you are also eating for your baby. Your baby is yet so small in your womb thus you need to eat extra 300 calories only and those should be healthy calories.
It is best to that you should know what you are putting inside your body and it is important to include the following foods in your daily diet during pregnancy. Also, here are some tips on how to fulfill cravings without going overboard. Take some of these vitamins and minerals.
1) B Vitamins – help form red blood cells; convert foods into needed energy; help immune system to function well
2) Calcium – promotes growth of bone, nerves, healthy heart and muscles
3) Fiber – prevents constipation, keeps you feeling full longer
4) Folic Acid – (a B vitamin) prevents neural tubal birth defects
5) Iron – keeps healthy blood supply, helps prevent anemia
6) Protein – helps build new cells, muscle growth and repair body tissue
7) Vitamin A – helps skin cell growth, helps with good vision, boosts immune system, supports white blood cell growth
8) Vitamin C – protects against cardiovascular diseases and supports immune system
9) Vitamin D – helps build strong bones and with brain function and development
Note that salt and sugar are not included in the list. Small amounts of salt and sugar are also important however too much of each can be harmful to you and your baby. So if you crave for foods that are sweet such as cake and ice cream or salty foods, be sure to take only small amounts of them.
Always remember that eating the right amounts of any healthy food you choose to eat is good for you and your baby’s health. The recommended weight gain during pregnancy is 15-25 lbs. Any kind of food that is taken too much can cause excess weight gain that may lead to uncomfortable feeling of yourself both during pregnancy and after giving birth.
Eating in moderation can go a long way. No matter what you choose to eat, it must be made sure that you are eating the right amounts that will be healthy for you and your baby.