Pregnancy is one of the most important phases of your life when you actually experience another life that becomes attached to you and breathes within you. However, this phase also puts extra responsibility on you as you have to consider the wellness and health of your forthcoming baby as well.
Therefore, achieving and maintaining a good diet schedule during pregnancy is of utmost important not only for the fitness and nutrition of your own body but also for the mental and physical health of your about-to-be-born baby.
Following are some simple, easy to use steps to eat a diet during pregnancy:
Eat modestly: Being pregnant does not mean you need to get maximum calories. You should eat only 300-400 extra calories a day. Eating for two does not mean eating two times the amount of food. Pregnant mothers only need about 300-400 extra calories in their diet to assure their babies get enough nutrients.
Eat proteins: While eating A-Grade proteins (such those found in meat) is important, you should choose chicken and turkey and lean beef. Some nutritionists also advise to avoid fish during pregnancy as the mercury levels in some fish have been shown to contribute to birth defects in the baby.
Eat green leafy vegetables: Make sure you get 2-4 servings of vegetables a day in your pregnancy diet especially dark green leafy vegetables like spinach and broccoli. These are high in folic acid, something your baby needs in the first trimester to form properly.
Eat fruits: Make sure you are eating 2-4 servings of fruitss a day. Be sure to include citrus fruits (rich in Vitamin C) like oranges or grapefruits in your pregnancy diet. These are also high in folic acid and will help your baby develop properly.
Eat whole grains: Choose foods like oatmeal and whole grain breads to keep you on track for healthy weight gain during pregnancy. For example, you can go for brown rice over white rice.
Eat nuts and oils: Make sure you are getting enough omega 3 fatty acids in your diet by eating a handful of nuts or using diet friendly oils such as olive oil. Omega 3 contributes in helping develop a healthy brain in your baby.
Take supplements: You should also make sure that you are taking daily prenatal multi-vitamins and mineral supplements as recommended by your doctor to maintain a consistent supply of essential anti-oxidants, nutrients and minerals.
Eat short but frequent meals: You should take small meals and snacks throughout the day to help you minimize nausea and heartburn (morning sickness) during pregnancy. Eating 5-6 small meals throughout the day is recommended.
Plan ahead: Pregnancy diet is all about planning and thinking in advance for the new arrival. Accordingly, you should stock your refrigerator with healthy snacks and meals that you’ve prepared ahead of time. Plan ahead and put together your menu plan each week to make sure that you have enough time to buy and prepare your food.
Drink plenty of water: Drinking at least 7-8 glasses of water on daily basis has multiple health benefits. It helps you stay hydrated throughout your pregnancy and has a good impact on your urinary system (including kidneys) and digestive system. Therefore, you should replace any teas or sodas in your diet with water.
Finally, do remember that consuming a healthy, well balanced pregnancy diet is vital to both you and your baby. And yes, never forget to consult your doctor / obstetrician before beginning any pregnancy diet.
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