Being pregnant is a magical time and it is important that you have a healthy lifestyle throughout the pregnancy. This is important not only for your baby, but for you as well. To have a healthy pregnancy, you need to have a balanced diet, gain the correct amount of weight, take the correct supplements and get regular physical activity. You also need to avoid any harmful substances such as tobacco and alcohol.
Foods That Are Good For Mom And Baby
Expectant mothers need to ensure that they are getting a variety of foods from all of the food groups. It is important that you have a balanced diet that offers you all the nutrients you need to remain healthy during your pregnancy. It is also important that you know about safe food practices as pregnancy can increase the risks of food poisoning.
Some of the foods that you need to include in your balanced diet are whole grains such as cereals, brown rice and bread. You also need to eat all types of fruit, but if you are going to have frozen or canned fruits you have to ensure that they have no added sugar. Eating a variety of vegetables is also important, but you should avoid eating any raw sprouts. If you are choosing canned vegetables, you have to ensure that there is no added salt.
Lisa at Parents Need says lean proteins are also important and you can choose from lean meats, poultry, beans, peanut butter, nuts, soy products, fish and eggs. There are some fish that pregnant women should avoid and they include king mackerel, shark, swordfish and white tuna. There are a few more foods you should avoid when pregnant.
Fat-free and low-fat dairy should also be part of your diet in the form of yogurt, milk and cheese. Unpasteurized milk should be avoided on its own or as part of a cheese. There are some helpful fats that you should include such as fats from avocados, seeds and olive oil.
You should avoid the extra calories that come from solid fats and sugars. This will lead to unhealthy weight gain so cutting back on soda, fried snacks and sweets is important.
The Key Nutrients For A Healthy Pregnancy
Folic acid is important for pregnant women as it reduces the risks of birth defects. It is recommended that all women of childbearing age should be eating at least 400 micrograms of this nutrient. Natural sources of folic acid are legumes, citrus fruits, green leafy vegetables and fortified foods such as pasta and cereals.
Iron is also important as maternal iron deficiency is one of the most common during pregnancy. A pregnant woman should be eating at least 27 micrograms of iron a day. You can get this nutrient from spinach, red meat, beans, fish, chicken and fortified cereals. If you are a vegetarian or do not eat a lot of meat, you can increase your iron consumption through a combination of iron-rich plants and vitamin C rich foods.
Another nutrient you need to have is calcium as this will help the development of your baby’s bones, teeth, nerves, muscles and heart. If you do not get enough calcium during your pregnancy, your baby’s bones are the ones that will suffer. It is important that you get the recommended amount of calcium which is 1000 milligrams. This means that you should be having calcium-rich foods at least 3 times a day.
It is recommended that you speak with your doctor or dietitian regarding the use of supplements. Supplements can help you avoid any deficiencies, but should not be relied on completely.