Introduction
Good nutrition is important
during pregnancy. With food quality being much more important than food
quantity, A healthy diet will help your baby develop and grow and will keep you
fit and well. You do not need a special diet, just a good variety of foods. Your
baby depends on you for all its food from the moment it is conceived.
You certainly do not need to eat
for two. Most women do not need extra calories if they are already on a
balanced diet.
The most common cause of medical
concern during pregnancy is excessive weight gain. This can lead to possible
complications during pregnancy and may cause obesity after birth.
The best way to make sure you
are getting enough calories is to monitor your weight gain. You can safely cut
down on sugary foods like sweets, chocolates, aerated drinks, etc., which give
you empty calories and may increase your weight.
You can also cut down on fatty
foods such as fried items, cream, oil, etc. Take care of the amount of oil you
use in your cooking.
Fresh fruits and vegetables are
very important for minerals and vitamins. Try to eat a variety of both fruits
and vegetables daily. Starchy foods, e.g., wholemeal bread, potatoes, rice,
cereals, etc., contain fibre and other useful nutrients and should be included
in your daily diet without fail.
You also need some protein
foods, e.g., lean meat, poultry, fish, cheese, eggs, beans, lentils, nuts, soy,
etc.
Milk is an excellent food during
pregnancy since it contains the calcium needed for the baby’s bones. But it is
also high in calories, and too much milk may lead to weight problems.
Plenty of fluid should be taken every 2.5 litters or more a day. Green leafy vegetables and liver are excellent sources of iron. Which is essential for proper blood formation.
High
nutritional Need pregnancy Woman
Folic Acid (Folate)
Iron
Calcium
Protein
Omega-3 fatty acids
Vitamin D
Iodine
Vitamin B12
Vitamin C
Fluids
Nutritional
Food Chart pregnancy Woman
head 1 | head 2 |
---|---|
Folic Acid | Leafy greens (spinach, kale), legumes (lentils, chickpeas), fortified grains (bread, cereal) |
Iron | Lean meats (beef, poultry), fish (salmon, tuna), beans and lentils, fortified cereals |
Calcium | Dairy products (milk, yogurt, cheese), fortified plant-based milk (soy, almond), leafy greens (collard greens, bok choy) |
Protein | Lean meats (chicken, turkey), fish and seafood, eggs, legumes (beans, lentils), nuts and seeds (almonds, chia seeds) |
Omega-3 Fatty Acids | Fatty fish (salmon, trout), flaxseeds, walnuts, chia seeds |
Vitamin D | Fatty fish (salmon, mackerel), fortified dairy products, fortified cereals, sunlight exposure (in moderation) |
Vitamin B12 | Meat (beef, poultry), fish, eggs, dairy products, fortified plant-based foods (nutritional yeast, fortified cereals) |
Vitamin C | Citrus fruits (oranges, grapefruits), berries (strawberries, blueberries), bell peppers, tomatoes |
Fluids | Water, herbal teas (avoid certain herbs, check with healthcare provider), fruit juices (in moderation, watch for added sugars) |
Conclusion
The pregnancy woman can eat healthy and nutritional food then only baby can improves healthily. Fresh green leafy vegetables and fruits is necessary in daily diet plan, avoid some fruits like papaya etc. before taking diet consult doctor.