healthy food guide for pregnant

My Pregnancy Plate': a blueprint for healthy eating during ...

Maintain a healthy diet during pregnancy is very important.

During this time, your body needs extra nutrients, vitamins and minerals ().

In fact, you may need -500 350 extra calories each day during the second and third trimesters ().

diets deficient in key nutrients may negatively affect the development of babies (,,).

Poor eating habits and being overweight can also increase the risk of gestational diabetes and pregnancy or birth complications ().

Simply put, choosing healthy, nutritious foods will help ensure the health of you and your baby.

This will also make it easier to lose your pregnancy weight after giving birth.

Here are 13 of nutritious foods to eat when you are pregnant.

during pregnancy, you need to consume extra protein and calcium to meet the needs of fetal growth (,)

dairy products contain two types of high-quality protein. casein and whey. Milk is the best source of dietary calcium, and provides a high amount of phosphorus, various B vitamins, magnesium and zinc.

, especially Greek yogurt, is very beneficial for pregnant women ().

It contains more calcium than most other dairy products. Some varieties also contain, which supports digestive health (,,).

People who are lactose intolerant can tolerate yogurt, especially probiotic yogurt ().

Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies ().

This group of foods including lentils, peas, beans ,, soybeans and peanuts.

is a very good vegetable source of fiber, protein, iron, folic acid (B9) and calcium -. all your body needs more than during pregnancy

folate is a B vitamin (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

However, most pregnant women do not consume nearly enough folate (,).

It has been associated with an increased risk of neural tube defects and low birth weight. Adequate folate intake can also cause your child to be more susceptible to infection and disease in later life (,).

Nuts contain. One cup of lentils, chickpeas or black beans can provide 65-90% of the RDA ().

In addition, nuts are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.

Sweet potatoes are rich in beta-carotene, the plant compound that is converted into vitamin A in your body.

Vitamin A is essential for the growth and differentiation of cells and tissues. It is essential for healthy fetal development ().

Pregnant women are generally advised to intake by 10-40% (,,).

However, they are also advised to avoid the very high number of animal sources of vitamin A, which can cause poisoning if eaten in excess ().

Therefore, beta-carotene is a very important source of vitamin A for pregnant women.

potato is a source of beta-carotene. About 3.5 to 5.3 ounces (100-150 grams) of cooked sweet potatoes meet all the Reference Daily Intake (RDI) ().

In addition, sweet potatoes contain, which can enhance the fullness, reducing blood sugar spikes and improves digestive health and mobility (,).

very rich in omega-3 fatty acids.

Most people, including pregnant women, do not get nearly enough omega-3 through their diet (,).

important during pregnancy, especially long-chain omega-3 fatty acids DHA and EPA.

This is found in high amounts in seafood, and help build fetal brain and eye ().

However, pregnant women are generally advised to limit their seafood intake to twice a week, because it and other contaminants found in fatty fish ().

This causes some women to avoid seafood altogether, thus limiting the intake of omega-3 fatty acids.

However, studies have shown that pregnant women who eat 2-3 meals of fatty fish per week reached the recommended intake of omega-3 and increase their blood levels of EPA and DHA (,).

What's more, salmon is one of the very few natural sources of vitamin D, which is often lacking in the diet. It is essential for many processes in your body, including bone health and immune function (,).

The eggs are, because it contains a bit of almost every nutrient you need,

A large egg contains 77 calories, as well as high-quality protein and fat. It also packs a lot of vitamins and minerals.

Eggs are a great source. Choline is essential for many processes in your body, including brain development and health ().

A diet survey in the US showed that more than 90% of people who consumed less than the recommended amount of choline ().

low choline intake during pregnancy can increase the risk of neural tube defects and may cause a decrease in fetal brain function (,).

A single whole contains about 113 mg of choline, which is about 25% of the RDI for pregnant women (450 mg) ().

The broccoli and dark, leafy greens, such as spinach and contains many nutrients pregnant women need.

This includes fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

In addition, broccoli and rich in antioxidants. They also contain plant compounds that are beneficial to the immune system and gastrointestinal ().

Because of the high fiber content, this vegetable can also help, which is a very common problem among pregnant women ().

Eating green leafy vegetables have also been associated with a reduced risk of low birth weight (,).

beef, pork and chicken is an excellent source of.

Furthermore, beef and pork are also rich in iron, choline and other B vitamins -. all that is required in higher quantities during pregnancy

Iron is an essential mineral that is used by red blood cells as part of hemoglobin. It is important to provide oxygen to all the cells in your body.

Pregnant women need more iron because of their blood volume increases. This is particularly important during the third trimester.

Low levels of iron during the early and mid-pregnancy can cause anemia, which doubles the risk of premature birth and low birth weight ().

may be difficult to cover the needs of the iron with diet alone, especially since many pregnant women develop an aversion to meat (,).

However, for those who can, eat red meat regularly can help increase the amount of iron from food.

eating foods rich in vitamin C, such as oranges or peppers, may also help iron from food.

liver oil made from the heart of oily fish, most often.

This oil is rich in omega-3 fatty acids EPA and DHA, which is important for fetal brain and eye development ().

cod liver oil is also very high in vitamin D, which many people do not get enough. It may be very useful for those who do not regularly eat seafood or supplements with omega-3 or vitamin D.

Low intake of vitamin D have been associated with an increased risk of preeclampsia. This dangerous complication characterized by high blood pressure, swelling of hands and feet, and protein in the urine (,).

Taking cod liver oil during early pregnancy has been associated with a higher birth weight and lower the risk of disease in later life baby ().

A single serving (one tablespoon or 15 mL) fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.

However, it is not it is recommended to consume more than one serving per day, because too much preformed vitamin A can be harmful to your fetus. High levels of omega-3 may also have a blood-thinning effect ().

packed with water, healthy carbohydrates, vitamin C, fiber and antioxidants.

They generally contain high amounts of vitamin C, which helps your body absorb iron.

Vitamin C is also important for healthy skin and immune function (,).

Berries has a relatively low glycemic index values, so they should not be the main cause.

Berries are also a great snack, because it contains water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

can help pregnant women meet their calorie needs increase, especially during the second and third trimesters.

In contrast to refined grains, grains are packed with fiber, vitamins and plant compounds.

Oats and also contains a fair amount of protein, which is important during pregnancy.

In addition, seeds are generally rich in vitamin B, fiber and. All this is often lacking in the diet of pregnant women (,).

is a fruit that is unusual because it contains a lot.

They are also high in fiber, B vitamins (especially folate), vitamin C, potassium, copper, vitamin E and vitamin C.

Because of the high content of healthy fats, folate and potassium, avocados are a good choice for pregnant women.

healthy fat helps build the skin, brain and fetal tissue you, and folate can help prevent neural tube defects ().

can help relieve leg cramps, side effects of pregnancy for some women. In fact, avocado contains more potassium than bananas ().

The dried fruit is generally high in calories, fiber and various vitamins and minerals.

One piece of dried fruit contains the same amount of nutrients as fresh fruit, only without all the water and in a much smaller form.

Therefore, a serving of dried fruit can provide a large percentage of the recommended intake of vitamins and minerals, including folate, iron and potassium.

rich in fiber, potassium, vitamin K and sorbitol. They are a natural laxative and can be very helpful in reducing constipation.

high in fiber compound, potassium, iron and crop. Consumption of regular dates during the third trimester can help facilitate the opening of the cervix and reduce the need to induce labor (,).

However, it also contains high amounts of natural sugars. Be sure to avoid varieties of sweets, which contain more sugar.

Although dried fruit may help improve the calorie and nutrient intake, it is generally not advisable to consume more than one serving at a time.

During pregnancy, blood volume increased to 1.5 liters, or about 50 ounces. Therefore, it is important to stay hydrated ().

fetus usually get everything you need, but if you are not watching you, you may be dehydrated.

Symptoms of mild dehydration include headache, anxiety, fatigue, bad mood and reduces memory (,,).

In addition, increasing your water intake can help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy (,).

The general guidelines suggest that drinking about 68 ounces or 2 liters of water per day, but the amount you really need varies by individual.

As an approximation, you should drink about 34-68 ounces (1-2 liters) per day. Just keep in mind that you also get water from, such as fruit, vegetables, coffee and tea.

As a rule of thumb, you should always drink water when you're thirsty and drinking until you've quench your thirst.

What you eat during pregnancy affects the energy and well-being.

It also can directly affect the health and development of your baby.

Since the calorie and nutrient needs are increasing, it is very important that you choose healthy food.

gain weight during pregnancy is normal, but it is important to get it in a healthy way. This benefits you, your baby and your health after pregnancy.

This list should be a good start toward, pregnancy with a healthy well-nourished.

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