pregnancy food nutrition

Principles of Diet and Nutrition During Pregnancy – Ojashvi Yoga Shala

No matter where you are in your pregnancy, whether you've just found or has been pregnant for a while now, what you eat is a factor in having a healthy pregnancy.

Fresh, processed Foods

Try to eat a variety of fresh, unprocessed foods in what Jill Stansbury nutritionists call "natural food colors of the rainbow." Healthy for vitamins, iron, calcium, protein, fiber and unsaturated fats naturally occurring in fresh fruits and vegetables, dairy products, fresh nuts and seeds, lean meat, poultry and fish. You should also take a prenatal vitamin with folic acid every day

Choose foods high in :.

How can they help your body:

a good food source:

Vitamin C

blood vessels Strengthen, assist in healing, help body fight infection and absorb iron

brightly colored vegetables, fresh fruits and juices

Vitamin B6

growth Aids body, the brain and the immune system, hormone regulation, and the production of blood cells

Bananas, fresh vegetables, dried beans, fresh nuts, seeds, blueberries, strawberries

Iron

Build cells, red blood cells, it is important to carry oxygen throughout the body

lean meats, dark green leafy vegetables, whole grains, molasses dark, dried fruits, nuts

Calcium

Build healthy bones and teeth (you and baby), helps blood clotting and muscle function

dairy foods, dark green leafy vegetables, whole grains, seaweed, tofu, nuts

folic acid

Sculpting kan spinal cord and brain baby's system, gr network owth, cell division

The broccoli, dark green leafy vegetables, dried beans and peas, asparagus, sunflower seeds, oranges, berries, grains

Protein

Build muscle and skin, used for body repairs and maintenance, make the most of the weight is important your body (other than water)

lean meats, poultry, fish, eggs, soy and dairy products, nuts, seeds, dried beans

fatty acids Essential

Help control blood pressure, is used to make hormones and membranes building cells < / p>

fresh nuts, seeds, canola oil, linseed oil, avocado, salmon, sardines, eggs enriched

Fiber

Helps digestion, reduce constipation

fresh fruits, vegetables, and grains

weight during pregnancy

with so much emphasis on eating, sometimes suli t's not worried about weight gain during pregnancy. In the world of food culture and habits are different, there is no single right diet to follow during pregnancy.

To measure your calorie needs, pay attention to your hunger cues: That way you will follow the weight-gain pattern of healthy natural. Do not wait until you're starving. If you do, you're more likely to eat large amounts of unhealthy foods.

Another change for your body

Your pregnant body carrying not only the baby grows, but also growing placenta, amniotic fluid, increased blood volume, and grow breasts and uterus. It also stores fat that will need to make milk. This all is a welcome change, and does nothing to fear or feel of anxiety.

Every Woman Unique

Take a quick look around and you will see that people come in different sizes, especially during pregnancy. even women who ate the same food and the exercise of the same number vary greatly in how much weight they gain and how their bodies carry the burden.

Trading energy you spend worrying about the number on the scale for energy spend love your body and your baby grow, no matter what size you are. This love may be just the inspiration you need to keep yourself and your baby with healthy food, and to accept and forgive yourself when you make a choice that you know could be better

Additional Pregnancy Tips :.

A Lamaze Certified Childbirth Educator is your reliable partner for one of the most important journey of your life.

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