The word diet is not often thought of during pregnancy. In fact, some women think that they are required to eat for two during pregnancy, so they tend to indulge in eating all kinds of foods. The truth is that pregnant women only need to eat an extra 300 calories per day to maintain a healthy weight during pregnancy. Although it is important for women to take good care of themselves and eat proper food during pregnancy, it can be difficult to maintain a healthy diet.
A copy of the food pyramid NotepadPencilComputer internet accessRecipe books
Plan to eat from each food group every day. . . Your pregnancy diet should consist of at least six servings from the bread group, five servings of vegetables, four servings of fruit and three servings of protein group, which are foods such as beans, meat and fish. Three servings of dairy products should also be included in the daily diet. This may seem like a lot of food, but remember that a serving usually equals half a cup. The food pyramid found in the resource section of this article is a useful reminder of what foods you should include in your diet.
Plan to satisfy cravings without blowing your diet. The best way to deal with cravings is to occasionally allow yourself to have a small amount of what you want. Snacking on nuts, fruit, crackers or popcorn instead can help you deal with those late night cravings in a healthy way.
Eliminate junk food and harmful foods from your diet plan. Whether you are accustomed to eating healthy, the pregnancy will most likely require you to adjust your diet and eliminate some foods. There are several foods that you should avoid eating during pregnancy, including fish with high levels of mercury and unpasteurized cheese. It is also important to avoid fatty foods or sweets during pregnancy. Junk food has no nutritional value, and by eating it you will only be getting empty calories that can cause you to get too much weight during pregnancy.
Plan to include foods that contain iron, calcium and folic acid in your diet. Foods like broccoli and spinach a good source of folic acid, which is necessary in the early stages of pregnancy to the child’s cells and tissue development. Several portions of iron and calcium-rich foods such as eggs and yoghurt is needed during pregnancy to promote the development of healthy blood cells and bone. Fruit juices and citrus fruits like oranges are an excellent source of vitamin C which helps your body better absorb iron in foods. It is useful to publish a list of these foods in the refrigerator to use as a reference when preparing your meals.
Plan out small meals and snacks throughout the day to help you minimize the nausea and heartburn. If you suffer from morning sickness, try to drink sodas, eat pretzels or crackers to relieve nausea.
Stock your fridge with healthy snacks and meals that you have prepared ahead of time. Plan and put together your menu plan every week to make sure you have enough time to buy and prepare the food.
Drink plenty of water — six to eight glasses per day — stay hydrated throughout your pregnancy. Drink at least two glasses of water with each meal and between meals. Add a slice of lemon or lime to water to improve the taste. Replace any tea or soda in your diet with water.
Tips and Warnings
Drink tea with toast to help with nausea and upset stomach. Choose your favorite health food and beverages. You may experience nausea, constipation, heartburn and other digestive problems through various stages of pregnancy, so it will be useful to know what foods you can enjoy without getting nauseous. You may need to try different foods first and get past the morning sickness before you can settle down on some of your favorite foods. Find easy to prepare recipes to stave off the temptation to rely on fast food and sugary snacks to get through the day. Eating fish like salmon or shrimp once a week is a healthy way to get omega 3 fatty acids in your diet. Omega 3 fatty acids are important for the development of the child’s brain and nervous system. These Seafoods not contain high levels of mercury.