When you are expecting a baby, choosing the right diet is crucial. First, make sure your child is healthy and getting all the nutrients they need. Eating a healthy diet will also allow you to easily control your weight after childbirth. There are several foods to avoid during pregnancy, but also foods to eat for a happy and healthy pregnancy. In today’s world we know a lot about pregnancy and nutrition. We understand that certain meals may contain bacteria such as salmonella, toxoplasmosis, listeria, as well as mercury and other toxins. These can cause serious harm and even death to your child or yourself, Mom.
One of the most important things you can do for your child is eat a healthy diet. During its development phase, your child needs twice the amount of vitamins that the mother would normally consume. There are some meals that you should avoid during pregnancy. Foods low in metal and vitamin B folic acids have been linked to preterm birth and slower growth. If you’re already following a healthy eating program, you may just need to make a few simple changes.
Eating before pregnancy
According to the United States Department of Agriculture, women should focus on a healthy eating program, including:
- Fruits, fresh vegetables, whole grains, and fat-free or low-fat dairy products
- Liver organ, chicken, fish, eggs and nuts
- Foods and oils low in body fat, trans fats, cholesterol, salt and added sugars
The total amount of energy you need will depend on your height and exercise background, but in general women should eat between 1,600 and 2,200 calories. A healthy eating program for every woman should include all foods that have significant nutritional value.
Eating During Pregnancy
You can stick to your same eating regimen for the first trimester, but after that you should add another 300 calories per day and aim for a total of 1,900 to 2,500 calories per day. Avoid alcohol, raw fish, soft cheeses and caffeine during your pregnancy. If you’re already at a reasonable body weight, you should aim to gain about 25 to 30 pounds during your pregnancy. Women who start off very lean may need to gain more body weight (32 to 35 pounds), while overweight people should only gain about 15 pounds, according to the American Dietetic Association (ADA). The accumulation of fat during pregnancy can increase the risk of passing weight-related problems to newborns. The ADA suggests an additional daily serving (6 ounces) of each of the following food groups during pregnancy:
- Bakery, muesli or pasta
- vegetables
- fruit
- Dairy products, natural yoghurt or cheese
- meat, chicken, fish,
Other good sources of amino acids also include peanut butter and egg. A multivitamin is generally recommended to help expectant mothers meet their additional vitamin needs, which also include vitamins A, B-6, and B-12. Calcium is better absorbed during pregnancy, but you should continue to consume 1,000 mg of this vitamin daily to help build strong bones for both you and your child. Iron can intervene with the absorption of other nutrients, so you should take dietary supplements containing 15 mg of zinc oxide and 2 mg of Birdwatcher.
Thanks to Martina F Street
