A healthy diet is an important part of every one’s life, but it’s become vital to take healthy diet in pregnancy period. If you are pregnant or planning for the pregnancy, then you should consider your diet plan. A healthy meal will be helpful in the growth of healthy baby and your safe labor as well. People get confused about what to eat for a healthy pregnancy. Indeed, you need 300 calories per day for the development of your baby.
Healthy Pregnancy Nutrition Tips
Here are top 11 healthy pregnancy nutrition tips for your safe pregnancy.
Calcium is a very important nutrient throughout your pregnancy period. It helps to build the bones and teeth strong of your developing baby. Intake of calcium should be 1000 mg per day for the pregnant and breastfeeding women. Cheese, milk, yogurt, spinach, dry roasted almonds, corn flakes, orange juices are enriched with the calcium.
Folic acid plays a significant role before and during the pregnancy. It controls the birth deficiencies occur at very early stage of development such as spina bifida (spinal cord defect) and anencephaly (brain defect). A pregnant woman must take 40 mg folic acid per day. Lentils, spinach, turnip green, avocado, beets, peas and all type of beans are enriched with folic acid.
It is the most important diet in pregnancy. Iron is considered as important mineral because it is helpful in making hemoglobin. Intake of 30 mg per day is suggested for the woman especially during their pregnancy period to avoid any mishap. Dates, spinach, chicken, beef, turkey, oatmeal, boiled soya bean, sweet potatoes, grapes, apricots and all berries are the best to take during pregnancy.
Protein is considered as the building block for the human body due to its tremendous benefits. It ensures the normal growth of your baby and prevents the low birth weight as well. So take at least 75 grams of protein enrich food in your daily diet. Eggs, fish, all dairy products, peanuts, beans are the great source of protein.
A balanced diet is the best way to receive nutrients, but vitamin supplements can also be beneficial. Pregnant women should only take vitamin supplements on a health care provider’s recommendation. Supplements do not replace a healthy diet, but rather ensure that a woman is receiving enough daily nutrients. That’s why vitamins are essential part of diet in Pregnancy.
Carbohydrates are the main source of energy in your diet. The different types of carbohydrates include starches, sugars and fiber. For a steady supply of energy, starchy foods such as bread, potatoes, pasta, rice and cereal should make up about a third of the food you eat1. Many starchy foods also provide other important nutrients for your baby’s development, including calcium, iron and B vitamins1.
Zinc is likely safe when taken by mouth in amounts generally found in foods (or as part of a multivitamin/multi mineral compound) at levels less than the UL in non-allergic women. The recommended daily allowance (RDA) for zinc during pregnancy and breastfeeding is as follows: for pregnant women 19 years old and older, 11 milligrams daily; for pregnant women 14-18 years of age, 13 milligrams daily; for breastfeeding women 19 years of age and older, 12 milligrams daily; and for breastfeeding women 14-18 years of age, 14 milligrams daily.
According to the institute of medicines, a pregnant women and breastfeeding mother must increase the intake of fluids in their daily routine. So take at least ten 8-ounce glasses plus one 8-ounce cup for each hour of light activity liquid per day. You can take milk, juices along the water to meet the fluids requirement. It will also help in digestion of other foods included in your diet in pregnancy.
Fruit and vegetables, wholegrain foods, and potatoes, particularly when eaten with their skin on, are all sources of fiber. Also a carbohydrate, fiber helps to keep your digestive system healthy and regular6. This is especially important during pregnancy, when constipation can be a problem.
Your body uses vitamins, minerals and other nutrients in food to help it stay strong and healthy. During pregnancy, your growing baby gets all the nutrients she needs from you. Take a prenatal vitamin each day during pregnancy. Make sure your prenatal vitamin has folic acid, iron and calcium in it. Most prenatal vitamins have the right amount of each of these minerals to help your baby growth.
Omega-3s are a family of long-chain polyunsaturated fatty acids that are essential nutrients for health and development. Unfortunately, these are not synthesized by the human body and therefore must be obtained from diet or supplementation. DHA supports the brain, eyes, and central nervous system that is why it is uniquely important for pregnant and lactating women.
Follow these healthy pregnancy nutrition tips to have a safe and healthy baby without any complications.
If you are expecting a pregnancy or trying to get pregnant this article will help you to cope up with the early stage of pregnancy. Click here to read the first trimester guide of the pregnancy.