What exactly is a pregnancy diet? It certainly doesn’t mean reducing the amount of food that you eat to lose weight. That can be a dangerous thing to do. A diet aimed at losing weight may reduce the amount of iron and folic acid and other essential nutrients that you need to take in.
So that means that Atkins, The zone, and similar popular diets are not to be taken into effect.
The kind of diet that you’d actually want to explore is the kind that focuses on refining your food habits to ensure that you and your baby are getting precisely what you need from the food that you eat. A Healthy diet leads to a healthy baby. To realize that, you need to plan a menu that encompasses a variety of food types: vegetables, fruits, grains, protein and so forth.
In a typical case, a pregnant woman would want to consume 300 calories more than an average person per day.
Recommended Reading: How to get over Nausea during pregnancy
Pregnancy Diet: What are the essential food groups?
It’s important to have a rich food regime during your day to guarantee that you’re getting what’s needed for you and the baby that you’re carrying.
Let’s find out what you need to know about food groups and where to get what you’ll need.
- Fruits and vegetables:
It goes without saying that fruits and vegetables are of great importance, containing various vital substances for pregnant women. Most notably Folic Acid and Vitamin C, which you’ll need at least 70mg of daily. You’ll find it in oranges, honeydew, and grapefruits, or in tomatoes, broccoli, and Brussel sprouts.
On the other hand, folic acid is vital for preventing neural tube defects. 0.4 mg of it daily should do the trick. It’s found in dark green leafy vegetables, veal, black-eyed peas…And just make sure to get yourself some fruit 2 to 4 times a day and 4 or more when it comes to vegetables.
This one is quite obvious. Meat, fish, chicken, eggs and even beans. These will give you all the protein that you’ll need, and even some iron and B Vitamins. Your baby just needs protein to grow, more of it in the second and third trimesters. Iron on the other hands helps deliver oxygen to keep away the feelings of fatigue and depression.
27mg of protein per day is what the U.S. RDA recommends. Beef, lamb,and chicken are good choices. Also, seafood within certain limits. It can contain high mercury levels which is something you don’t want. Don’t forget to serve yourself protein based meals at least 3 times a day
- Bread and Grains:
Carbohydrates are what fuels our bodies with energy. You’ll find plenty of that in breads and grains. You’ll find plenty of iron, B Vitamins,and protein in grains. And foods and cereals have got you covered when it comes to folic acid.
You should get yourself breads and grains from 6-11 times a day. The amount varies depending on your weight and other factors.
- Dairy Products:
Calcium is essential for a pregnant woman. You’ll want 1000mg of it daily. It builds healthy bones and teeth. It’s necessary for nerve function. You should know that the fetus will even take calcium from your bones to create his own if you don’t consume the needed amount. And you don’t want that.
And of course, you’ll find calcium in milk and dairy products. Even in some vegetables and seafood. Get yourself some calcium at least 4 times a day.
Are there nutritional complements?
- Prenatal Vitamins:
You should try to get as much of what you need from the food that you eat. But sometimes, you might like to add in some prenatal Vitamins to help out, in case you can’t execute the diet plan as expected. Prenatal Vitamins should be used up to three months before conception. Talk to your healthcare provider for more information before taking any action.
Remember – Any supplement you take can only complement your diet.
What’s the best daily menu during pregnancy?
The following three-meal, three-snack sample menu is an excellent example to adopt during pregnancy
- Breakfast: banana, oatmeal cereal, one slice of whole wheat toast, one cup of skim milk, and two tablespoons of jam.
- Snack: one cup of yogurt and some grapes
- Lunch: heated turkey, whole wheat bread cheese sandwich, pear, potato chips, and skim milk
- Snack: Raw vegetables along low-calorie dip
- Dinner: 4 ounces of chicken, veggies, skim milk, and one cup of wild rice
- Snack: fresh fruit or low-fat frozen yogurt