A balanced diet during pregnancy should include a variety of nutritious foods from all the food groups – fruits and vegetables, grains (mainly whole-grains), protein sources such as lean meat, fish, eggs or tofu; dairy products like milk yogurt and cheese; healthy fats found in nuts, seeds and their oils; and other nutrient rich beverages.
Eating smaller more frequent meals can help maintain blood sugar levels throughout the day. Get creative with your meals—eating healthy doesn’t have to mean eating boring or tasteless foods! Pregnant women also need additional iron for baby's growth so incorporate beans and dark green leafy vegetables into your meal plan to meet that requirement.
It is also important to get plenty of fluids each day: 2 liters/day minimum would be ideal while pregnant. This includes not only water but soups broth juices herbal teas decaffeinated coffee etc…
Last but not least moderate amounts of caffeine consumed by pregnant woman does not seem to cause birth defects however it’s best avoided since too much may increase risk for miscarriage stillbirth or low-birthweight infants
The followings are healthy foods to consider during pregnancy.
1. Fruits:
Apples, oranges, bananas, blueberries, grapes and other fresh fruits contain vitamins and minerals that support your pregnant body’s growing needs. They are also beneficial sources of dietary fiber to help with digestion.
2. Vegetables:
Leafy greens like spinach and kale; cruciferous vegetables such as broccoli and cauliflower; tomatoes; sweet potatoes-- boiled or mashed -- for vitamin A); bell peppers (especially red ones). All provide important nutrients while being low in calories.
3. Protein Sources:
Lean meats (such as chicken), eggs, fish rich in omega-3 fatty acids (salmon) legumes like lentils and beans, nuts especially almonds which supply an additional boost of calcium & healthy fats - all to aid both mother's & baby's growth!
4.Dairy Products :
Low fat milk , yogurt variety preferably Greek which contains high amount of protein compared to regular one . Cheese is another great source minimize saturated animal fat intake during these nine months by choosing good-quality vegetable oils over butter or ghee where applicable .
5. Whole Grains Cereals :
Oats , barley wheat flakes from well known brands along with brown rice make a perfect meal combination for breakfast lunch dinner meals respectively throughout the day providing necessary carbohydrates requirementto fuel energy up balanced diet ! Also fortified grains ncereal found be checked out pick .
Some foods that pregnant women should avoid during their pregnancy are raw or undercooked meats, and deli sandwiches; unpasteurized dairy products such as soft cheeses like Brie, Camembert and Roquefort; unwashed fruits and vegetables; fish with a high mercury content including king mackerel, shark, tilefish and swordfish; certain types of processed meats (deli meat) which can contain listeria bacteria which can be harmful to the fetus; liver since it contains retinol which is not safe for infants until they reach adulthood.
Also alcohol should also be avoided because no amount has been proven to be safe in any trimester. Lastly, artificial sugars found in most commercial drinks including soda should also be avoided due to potential birth defects caused when an expectant mother consumes too much sugar.
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