pregnancy food chart pdf

Pregnancy meal planners: trimester by trimester - BabyCentre UK

To learn more about how to eat during pregnancy to balance your hormones, checked me Hormone Harmony eCourse.

So, you've discovered you're pregnant - congratulations! After getting over the initial excitement and shock, you may be wondering what you can do to support this new life. Doctors may have warned you about the foods to avoid, do not drink alcohol and reducing caffeine, but so far, my guess is no one has to tell you what you should eat. Much of the preparation for pregnancy and birth are focused on avoiding risk, but did you know that the way you eat during pregnancy can increase the IQ of your baby, reduce disease their future and the risk of obesity, make the birth easier and less painful and help you recover more quickly postpartum? Read on to learn how to give your baby the best start in life.

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optimal nutrition during pregnancy is critical to growing a healthy baby, minimize complications, and also beyond birth. that a healthy diet during pregnancy can reduce the chances of your baby developing obesity, diabetes and heart disease later in life. Eat well and take certain probiotics during pregnancy could also dramatically reduce the chances of your baby developing asthma, eczema and fever after they were born (more on this later).

This month by month guide to pregnancy diet and graphics provide a key food for infants focus on the development of each month, along with physical symptoms commonly experienced today, and nutrition and lifestyle strategies to manage. Before jumping to any given month, let's look at some general guidelines for healthy eating throughout the entire pregnancy you

Focus on nutrient dense whole food. This means minimally processed and as close to the natural form as possible. When buying food packaging - a good rule of thumb is that if there is material on the package you do not know - do not buy it

Good quality protein :. About 80 grams (2.8 oz.) Of protein during pregnancy. Good quality protein that is minimally processed and of the sources of such high quality grass fed / free range / organic where possible. To calculate the estimated protein needs, times your weight before pregnancy 1.2 - This is the amount in grams is recommended to eat daily. (For example, 65 kg woman needs ~ 78g of protein per day)

adequate healthy fats :. Contrary to many government advice now outdated to reduce fat, modern research shows the importance of healthy fats for all systems of the body. During pregnancy, an adequate intake of fat is essential for the development of the baby's organs and brain. include: olive oil, avocados, nuts and seeds, eggs, fish oil, meat (if you choose to consume)

An abundance of fresh vegetables and fruit. Fruits and vegetables are full of vitamins, minerals and fiber. Eat a variety of fruits and vegetables will act as a cover-all in providing your body with much needed nutrients, and fiber to avoid constipation. Focus on including lots of green leafy vegetables (spinach, kale, collard greens, parsley, etc.) for a good quality source of folate.

You have a hormonal imbalance?

At least 10 cups of fluid a day. As the blood volume increases rapidly during pregnancy, sufficient moisture is very important to replenish the amniotic fluid and the baby can. Ideally, most of the liquid is derived from water, herbal teas and sometimes juice. Stay away from sodas / soft drinks, alcohol and high intake of tea and coffee

Steer clear of processed / packaged / high-sugar foods. Processed foods offer very little nutrients and often contain chemicals that can be harmful to you and your baby. Do not waste space with low nutrient foods - crowd them out with a nutritious, satisfying wholefoods and you will not feel short

moderate level of grain / starch. When eating grains, go for whole grains such as brown rice, whole wheat, quinoa or whole wheat pasta. nutrient dense starches including sweet potato, pumpkin, sweet potatoes and beets. high consumption of carbohydrates (especially refined carbohydrates and sugar) during cans imbalance in blood sugar levels in pregnancy and contribute to gestational diabetes, so aim to enter the service of moderate every meal. , To make your grains more digestible and higher nutrients are available, read about soaking grains

This is a general guide - please talk to your health care provider before starting supplements recommended

High-quality pregnancy multivitamin containing at least 400 mcg of folic acid (to help prevent neural tube defects) -. The most important of these supplements in the early stages of pregnancy as spinal cord developed 4 weeks after conception. It is important to start as soon as you know you are pregnant, or ideally before you start trying to conceive. If you know you had a mutation in the MTHFR gene (responsible for the conversion of folic acid to other compounds required by the body), instead.

Lactobacillus rhamnosus probiotic. If both parents have a history of eczema, the chances of their babies developing eczema is around 60-80%. Probiotics contain lactobacillus strains to reduce the likelihood of children developing allergies almost 80%. One of the most studied strains: Lactobacillus rhamnosus that when taken in the final trimester of pregnancy (and in some cases postnatal as well), it greatly reduces the baby's chance of developing atopy (asthma, eczema, hay fever). If you or your partner has a history of allergies, talk to your doctor about whether probiotics may be useful to you.

Magnesium is. It's also a great supplement to take during pregnancy because it helps muscles to relax, which can help with constipation, helps tissue growth and promote restful sleep.

The fish oil / omega 3 is very important for neural development and vision on your baby, and in the production of milk. that supplementation with omega-3 during pregnancy can increase the baby's cognitive development and improve the future of your IQ. Other studies have also shown that a high intake of omega-3 can reduce the risk of allergy development in infants. In addition, omega 3 to reduce preterm labor, lower the risk of preeclampsia and maternal risk of depression. Talk to your doctor about whether omega-3 supplements may be beneficial for you but please note - the quality of these supplements varied. Choose a brand that has proven purity and suitable storage -. Not a cheap brand of your drugstore shelf

Print graph below (right click the image to open in a new window and print from there) and follow your pregnancy every month for food are most important to focus on the month. Read on to learn more about each specific month of pregnancy: what physical symptoms to expect and how to handle it, month after month your baby's development, and the food is the key to focus on each month and trimester

in the first month of pregnancy consists of two layers of cells. All the organs and body parts will develop from here. This month, the neural tube is developed which is why supplements containing folic acid (or folinic acid or 5-MTHF if you know that you have the gene mutation MTHFR) is very important to prevent neural tube defects.

Morning sickness is common in the first few months of pregnancy. It is not experienced by all women, but it can be very difficult for some. The good news is that most women find the nausea they disappeared at the beginning of their second trimester. Meanwhile, here are some strategies to reduce nausea (which can occur at any time of the day, not just in the morning):

Having a carbohydrate-rich snack 15-20 minutes before you get out of bed in the morning - this can help to settle the stomach before you start moving. Try to save some plain crackers or bread with your bed when you wake up

Eat smaller meals, more frequently (ie six times a day instead of 3). Do not let yourself get too hungry between meals

Focus on foods that are easily digested

Try to consume fluids between meals rather than with meals

Stay away from high fat, fried and spicy foods such as

Sip water regular soda throughout the day when you feel nauseous food

Folate-rich: green leafy vegetables (spinach, rocket, parsley), whole grains -bijian and pulses (lentils, beans, chickpeas)

Vitamin B6: 40 mg taken twice a day to be effective, natural treatment for reducing early pregnancy nausea and vomiting. Talk with your doctor about taking this supplement if you feel it might be useful

Raw / undercooked meat

Cold sores cured meats

raw fish (sashimi / sushi)

soft cheese

the salad bar

raw eggs (and foods containing them, such as mayonnaise and raw cookie dough)

washed fruits and vegetables

high levels of caffeine (coffee, black tea)

In the second month of pregnancy your baby is about the size of a kidney bean and has a distinct, slightly webbed fingers.

Nausea and fatigue are common in the second month. Have a read for some natural remedies for morning sickness.Need your partner to understand what you're going through? funny perspective on the sick man

Ginger for nausea. ginger to provide the same relief from nausea as a leading anti-nausea drugs.Try grating 2 tbsp. in hot water, such as tea, chewing crystallized ginger throughout the day or add powdered ginger to cook

Vitamin E: shows the relationship between the low status of vitamin E and an increased risk of miscarriage

a few include:

raw almonds

avocado

olive oil

sunflower

hazelnut

yolk

in the third month of pregnancy, your baby is about 7 to 8 cm (3 inches) long and weighs the same as peas. Small, unique fingerprints are different now.

Nausea at the end of this month.To get you through, have a read on the female experience in debilitating morning sickness and the lessons he learned along the way.

Make sure you have at least 10 glasses of water each day plus liquids fruits and vegetables to keep you and your baby hydrated

hormone imbalance could be affecting your ability to fall pregnant? I take a FREE 3-minute quiz to find out

Welcome to your second trimester! In the fourth month of pregnancy, your baby is about 13 cm (5.5 inches) long and weighs 140g (5oz). Skeleton begins to harden from rubbery cartilage into bone. Your baby bump will usually begin to show this month.

Nausea usually disappears by this month and you may begin to notice a lot of your energy back.

iron-rich foods: Your blood volume increases rapidly (and will increase by 50% at the time of your birth). Increase your intake of good quality protein such as eggs and free-range meat (/ organic grass fed if possible). If you are vegetarian, make sure you consume iron-rich plant foods such as green vegetables and beans with every meal, along with a source of vitamin C (such as lemon juice or capsicum / peppers) as Enhancing uptake of iron from the body towards the source of non- animal. Iron deficiency during pregnancy can cause fatigue for mom and stay on top of your iron intake, or talk to your doctor about supplements if this might be a problem or you have been feeling very tired.

In the fifth month of pregnancy, elbow and your baby's eyelids will now be visible. Baby is about 27cm (10.5inches) long. Your energy typically increases this month and your baby bump is probably obvious at this point. You may begin to feel the baby kick in this month!

Bloating and fluid retention can be a problem around this month. To manage this, avoid excess salt (and dairy products) and

Calcium :. Very important during pregnancy to develop your baby's teeth and bones, and help your baby grow healthy heart, nerves and muscles.

Some sources of calcium (aim to include at least 2 days):

The Small fish bones such as sardines

Almond

tahini < / p>

green leafy vegetables

Milk (if tolerated)

Vitamin C: so it's important to have a source of everyday foods such as broccoli, oranges and tomatoes.Vitamin C needed during pregnancy to make collagen - a protein that provides the structure of cartilage, tendons, bones and skin, and helps your body to fight infection

in the sixth month of pregnancy, your baby weighs about 660g (1.5 lb) , Their skin wrinkles began to stretch as the baby puts on some fat.

Hunger often increase this month. While you need more calories to support your baby is growing rapidly, be sure to choose nutrient dense rather than calorie-dense foods to give your baby the optimum nutrition for growth.

Constipation is common around this time. Constipation commonly occurs during pregnancy because the body literally slow down the speed of digestion to ensure maximum absorption of nutrients to support the growth of your baby. Therefore, focus on whole foods, nutrient-dense diet will tend to prevent constipation as the body's nutritional needs are met. If you do struggle with constipation, focus on getting a lot of whole grains, vegetables rich in fiber, fruits and nuts, and Dr.ink enough water throughout the day.

Whole-grains, fruits, vegetables and nuts to prevent constipation. Aiming for 25-30g fiber each day. This is roughly the equivalent of 5 large apples, 2 cups of beans or 2 cups oat bran.

Use common foods that provide fiber to estimate your daily intake

For natural relief of constipation, try taking 1 tbsp. psyllium mixed into a glass of water before going to bed, to promote healthy bowel movements following morning

Welcome to the third trimester you! In the seventh month of pregnancy your baby is now more than 40cm (15 inches). They can open and close their eyes and see what is around them

Heartburn. Because of the enlarging uterus, it is common for pressure to be placed on the stomach, esophagus causing creeping acid <. / P>

Here are some tips to avoid heartburn:

Eat small meals regularly

Avoid high fat, fried foods and spicy foods < p> Don 't eat until you are completely full (it stops at 80%)

Avoid placing for 45 minutes after eating

Try to eat the night before so you do not go anywhere sleep right after eating

Try elevating the head of your bed at night

proteins: an adequate protein during pregnancy is very important for fetal development. Most women need about 80 grams of protein (2.8 oz) daily for a healthy pregnancy. Eating plenty of protein every day with a lower risk of developing pre-eclampsia, morning sickness and other complications. low protein diet babies develop high blood pressure later in life, so it is important that you consume enough good quality protein.

Try to ensure you meet your daily

shares some ideas about how to get enough protein in your day and give an example of a menu of healthy choices

which is a hormone imbalance that you have?

The baby now weighs around 2.4kg (4.7lb). The fat layer that fills the lungs and thrive.

Frequent urination, back pain, shortness of breath, difficulty sleeping are common as you head towards the end of your pregnancy. , Try having a warm bath before bed and buy when you sleep on your side

Omega 3 fatty acids: baby's brain growth and development is the fastest in the third trimester, so focus on including omega-3 sources in your diet such as:

oily fish such as salmon

Nuts and seeds

ground flaxseed

sour cherries to promote deep sleep by increasing the your body's natural supply of melatonin (the hormone that regulates our sleep). Try having 1 cup of unsweetened cherry juice before bedtime to improve sleep you

The baby is almost ready to come out. At birth, they are usually more than 51cm (20.5 inches) long from head to toe and weighs about 3.4kg (7.5lb).

swollen hands and feet are common in your final month. To alleviate this, avoid excessive salt intake and increase your water consumption. Try some gentle exercise such as walking or swimming to help promote the movement of fluids

Garlic :. "High" garlic intake during the final month of pregnancy significantly reduces the risk of premature labour.This allegedly associated with the antimicrobial properties of garlic, which helps reduce infection of the urinary and genital tract, which can improve preterm labor. The best part? "High" intake of garlic in this study is equated with 1 clove of garlic a single week - quite manageable

Date: consumption 6 date for the final four weeks before the due date predicted (ie reducing the need for induced) , encourage greater dilation of the cervix, a faster first stage of labor and decreased need for medical and pharmaceutical interventions. Another confirms previous studies and concluded that "consumption date at the end of pregnancy is a safe supplement for consideration because it reduces the need for labor intervention without adverse effects on the mother and child". Try snacking on fresh throughout the day or used in cooking as a natural sweetener tasty

Raisins: intake of about 2 handfuls of raisins dried per week, show the same effect with garlicTry snacking on raisins , or add to a salad or rice dish for sweetness burst

Eating well during pregnancy can have a large effect on your baby's health and development, as well as your experience enduring pregnancy and birth. With so little reliable information around about how to eat well in pregnancy, mywas inspired to create this guide to help you give your baby the best start in life, based on the facts.

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