pregnant healthy food plan

Eating healthy during pregnancy | March of Dimes

What diet during pregnancy mean? When we refer to the diet during pregnancy, we are not talking about restricting calories or trying to lose weight. Diet to lose weight during pregnancy can be dangerous for you and your baby, especially for weight loss regimen may restrict essential nutrients such as iron, and other essential vitamins and minerals.

Therefore, we recommend avoiding the popular diets like Atkins, South Beach, The Zone, a raw food diet, and so on.

we encourage this type of diet during pregnancy refers to fine-tuning your eating habits to ensure you receive adequate nutrition for your health and your baby. Eating healthy during pregnancy is very important for the growth and development of your baby. In order to get the nutrients you need, you should eat from all food groups, including fruits and vegetables, breads and grains, protein sources and dairy products.

Typically, you will need to consume an extra 300 calories per day.

it is always important to eat a variety of foods throughout the day make certain you get the nutrients you and your baby's needs. Here is a look at the food groups and some sources suggest to create a healthy diet during pregnancy

Fruits and Vegetables :. Fruits and vegetables contain many essential nutrients for pregnancy, especially, vitamin C and folic acid. Pregnant women need at least 70 mg of vitamin C daily, contained in fruits such as oranges, grapefruits and cantaloupe, and vegetables such as broccoli, tomatoes and brussel sprouts.

In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. A good source of folic acid can be found in dark green leafy vegetables (sources of folic acid include beans, such as black beans or five, peas, and beef). You must have at least 2-4 servings of fruit and four or more servings of vegetables every day

Bread and grains. The main source of energy comes from the body for pregnancy essential carbohydrates found in breads and grains. Grain and enriched products provide essential nutrients such as iron, vitamin B, fiber, and some protein, even. You can get the required amount of folic acid from fortified breads and cereals.

Depending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) bread / grains every day.

proteins: meat, poultry, fish, eggs, and nuts contain protein, vitamin B and iron that is needed in pregnancy. Your developing baby needs a lot of protein, especially in and. Iron helps to carry oxygen to your baby grows, and also carry oxygen to your muscles to help avoid such symptoms, weakness, irritability, and.

The US RDA recommends about 27 mg per day. lean beef, chicken, lamb, liver, turkey, and veal is a good choice. Fish and some other seafood can be a good choice for pregnancy nutrition, in the guidelines. Fish that contain high levels of mercury should be avoided. (). You should consume at least 3 servings daily protein

Dairy :. At least 1,000 mg of calcium needed daily to support a pregnancy. Calcium is essential for building strong bones and teeth, normal blood clotting, and muscle and nerve function. Since your developing baby need lots of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can cause problems in the future, such as osteoporosis).

Good sources of calcium include milk, cheese, yogurt, cream soups, and pudding. Some calcium is also found in green vegetables, seafood, nuts, and dried peas. You should consume at least four servings of dairy products daily

:. Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, every day of prenatal vitamins can help fill in the gap-small in case you accidentally do not get enough key nutrients. prenatal vitamins should be taken up to three months before conception, if possible

Consult your doctor about which supplement is best for you

REMEMBER - .., or other supplements can only supplement a healthy diet during pregnancy ,

The following sample menu will give you some idea of ​​what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Three small, but balanced, meals and three snacks throughout the day is a good rule to ensure you and your baby's nutritional needs are met

Breakfast :. Oatmeal cereal, bananas, 1 slice whole wheat bread, 2 teaspoons butter, 1 cup of skim milk

Snack: 1 cup of yogurt, grapes

Lunch: Turkey (if not eat cold - hot to steam to avoid listeria) and cheese sandwich on rye bread, chips bags small potatoes, pears, and 1 cup of skim milk

Snack: raw vegetables and low-calorie dip

Dinner: 4 oz chicken, 1 cup cooked rice, 1 cup of vegetables, skim milk 1 cup

Snack: fresh fruit or low-fat frozen yogurt

More articles help:

Compiled using information from the following sources:

Pregnancy Mayo Clinic and nutrition: Healthy-meal basis. -

WebMD.com, "Eat Right When Pregnant" -.

Find the center of the pregnancy, adoption clinics or maternity hospitals near you

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