pregnancy food pyramid

Pin on Food Pyramids

April 6, 2015

The decision to have a baby you will forever change every area of ​​your life in the very near future. One area that needs special attention, however, is you. certain vitamins and minerals are required in larger doses to ensure a healthy pregnancy and healthy development for your baby. Learn which foods contain nutrients, how much you should eat, and what you need to avoid to get the best nutritional value during your pregnancy.

Folic acid and iron are two of the most important minerals you will need before and during your entire pregnancy. enough of the B vitamin known as folate from food alone is challenging to get, so that a daily supplement containing 600 micrograms is recommended. This is because folic acid prevents birth defects in your baby's nervous system.

Iron is required in double dose to provide a supply of oxygen to your baby. You can get the recommended 27 milligrams daily in foods such as lean red meat, beans, and nuts or through a prenatal supplement.

Calcium and Vitamin D is also very important during pregnancy. You will need at least 1,000 milligrams of calcium every day to supplement the growth of your baby's bones and teeth, which can be found in dairy products, broccoli, spinach, and kale. Exposure to the sun each day will help you absorb vitamin D that your baby needs for healthy vision and skin. Recommended 600 international units of vitamin D can also be found in salmon and milk.

The US Department of Agriculture Food Pyramid old manual system was replaced in 2011 with the so-called MyPlate. The program is based on your age, height, weight, physical activity level, and the stage of pregnancy. Once you create a profile, your Daily Food Plan can help you to choose the best foods in the right amounts. It's important to eat three balanced and reasonably sized meals plus the nutritious fruits, vegetables, and peanut snack every day

Here is the "super foods" group you should focus on :.

vegetables: 3 cups per day

Go for fresh, steamed or raw vegetables over frozen or canned whenever possible. Try to eat a variety of different colors of vegetables and fruits to get all the vitamins you need

Fruit :. 2 cups per day

As with vegetables, go for fresh choices as often as you can because fiber will help prevent constipation and hemorrhoids. Check the labels on canned or frozen fruit to see if they are used as a fruit juice repackaged often contain excess sugar in their liquid

Grains :. 7 ounces per day

Look for whole-grain products when possible, such as oatmeal, brown rice, and whole wheat bread. whole grains contain the most fiber, nutrients, and vitamins

Protein :. 6 ounces per day

Look for lean meats, poultry, beans, peas, beans, eggs, and soy products like tofu, nuts, and seeds. Safe fish can be enjoyed once a week. Do not eat raw fish found in sushi and sashimi or undercooked shellfish, such as mussels, clams, oysters, or mussels. Avoid shark, swordfish, and tuna entirely. They often have higher levels of mercury that can harm your baby's health

Milk :. 3 cups per day

dairy products are high in calcium and protein. Choose low-fat option to get all the nutrients without fat. Stay away from soft cheeses such as feta, Brie, and blue-veined choice unless the label clearly states that they are made with pasteurized milk

Oil :. 6 teaspoons per day

Olive oil, avocados, nuts, and seeds all options of healthy oils.

While following this nutrition plan, try to have at least 30 minutes of exercise every day at moderate intensity level. Walking, hiking, biking, and gardening are all excellent.

There is no better time to take care of exceptional and loving of your body than during pregnancy. at 501-664-4131 to arrange a personal health consultation with one of our doctors

* Photo courtesy of nirots through freedigitalphotos.net

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