Pregnancy food: A guide to a pregnant women’s diet.
It’s time that you’re finally expecting your baby and we know that you just could not be more happy. Besides being happy, it’s really important that you maintain a diet which lets you intake that pregnancy food which maintains this ‘happiness’. After all, you are special, and a pregnant women’s diet cannot be just a random diet.
So here’s a diet of pregnancy food which every pregnant women should eat.
You have to understand that whatever you eat is your baby’s main food for nourishment. So, it’s really important that you intake nutrients that are required for baby’s development.
A pregnant women needs more iron, calcium, folic acid, and protein.
Folic acid: This has to be the most important pregnancy food. It is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects is a must for every pregnant women’s diet. It is recommended that you take 600 micro grams of folic acid in a day.
Sources of folic acid: Leafy green vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits.
Calcium: It is a mineral used to build a baby’s bones and teeth. If you are pregnant, and age 19 and over, you need 1,000 milligrams of calcium a day; pregnant teens, ages 14 to 18, need 1,300 milligrams daily.
Sources of calcium: Milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).
Iron: 27 milligrams of iron a day is what a pregnant women needs, which is double the amount needed by women who are not expecting.
Sources of Iron: Meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein: A lot more protein is needed during pregnancy.
Sources of protein: Meat, poultry, fish, dried beans and peas, eggs, nuts, tofu.
Healthy food during pregnancy
Fruits and vegetables: A pregnant women should focus on food which low in calories and filled with fiber, vitamins and minerals.
Lean protein: Good protein sources is what a pregnant women should include in every meal. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds, all of them are important pregnancy food.
Whole grains: These foods are an important source of energy in the diet, along with that, they also provide fiber, iron and B-vitamins. At least half of a pregnant woman’s carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice.
Dairy: Aim for 3 to 4 servings of dairy foods a day. Dairy foods, such as milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D.
All of these food also helps to stay away from Toxoplasmosis, which is extremely dangerous during pregnancy.