pregnancy healthy diet meal plan

Pregnancy meal planners: trimester by trimester - BabyCentre UK

It's easy to feel overwhelmed by nutrition advice pregnancy and worried that your diet will never measure up. But to eat well when you are pregnant do not need to be difficult. Some simple, online tools can help you ensure you get the nutrients you and your baby needs

Here's a look at the general nutritional guidelines and how you can use it to plan your diet during pregnancy.

You can remember the Food Guide Pyramid from the US Department of Agriculture (USDA), described how many daily servings you should eat from the different categories of food. pyramid which has been adjusted to be, a system for choosing healthy foods by the USDA.

The site even has a section, the system displays personal tracking that shows a meal plan based on age, height, pre-pregnancy weight, activity level, and trimester

MyPlate divides food into in five main groups -. grains, fruits, vegetables, protein and dairy - plus oil. To get individualized meal plan with general guidelines on what to choose from each group, enter your information.

Here is a quick look at the MyPlate food groups and what might recommend a customized plan.

This sample plan is designed for 32-year woman who is 5 feet 4 inches tall, weighs 130 pounds before her pregnancy, is in her second trimester, and got less than 30 minutes of physical activity daily. (Of course, your plan may be very different.)

: 7 ounces dayGenerally, an ounce of grain equal to one slice of bread, a small corn or flour tortillas, 1 cup of ready-to-eat cereals, or 1/2 cup of cooked cereal, rice or pasta. Get at least half of the grains you daily of whole grains (such as whole wheat bread or brown rice). most seeds contain fiber, vitamins, and nutrients

:. 2 cups of fruit color dayVary you eat, and choose fresh over frozen, or canned whenever possible. Many varieties of packaged preserved in a sweet liquid, so choose products without added sugar

Bonus :. The fiber in the fruit helps to prevent and, two common side effect of pregnancy

:. 3 cups a dayFresh vegetables taste better than canned or frozen, and they are also a better option if you want to limit the sodium and preservatives to avoid. But when it comes to fiber and vitamins, plain canned and frozen vegetables are just as nutritious fresh. For maximum nutrition, varied colors of vegetables you choose. Broccoli, for example, is packed with vitamin folate, calcium, and B. sweet potatoes provide vitamin A, vitamin C, and fiber

The meat and beans. 6 ounces dayThis equal to about two servings, each about the size of a deck of cards. Choose lean meats and a limit of 12 ounces per week. (More than that might expose your baby to potentially harmful levels of mercury.)

: 3 cups Dayin MyPlate plan, 1 cup of milk equals 1 cup of milk or yogurt, 1 1/2 ounces of natural cheese, and 2 ounces of processed cheese. In general, dairy products are good sources of calcium and protein

:. 6 teaspoons a dayThe best sources include canola oil, olive oil, safflower oil, fatty fish, avocados, nuts, seeds and olives. Note: An avocado is a fruit, but it was included in the category of oil for most of the calories come from fat

Discretionary calories :. 266 dayThis sample MyPlate plan budget 266 "extra" calories you use it how you like, but you must include them in your daily calorie budget. In other words, you can have one scoop of ice cream or put some sugar in decaf iced tea, but this is calculated daily discretionary calories to your total (2,200 in this case).

Once you make a plan of your daily diet, do not try to hit the right numbers in each category. Instead, shoot for average in the desired range for a week or more.

As your pregnancy progresses, you have to eat a little more because during the various stages of pregnancy.

If you eat roughly the amount that is recommended for each food group, take a prenatal vitamin daily, and consistently get a reasonable amount of weight (about one pound per week in the second and third trimester), you and your baby will be well maintained.

Not everyone agrees that the USDA MyPlate is the best model for good nutrition. Researchers at the Harvard School of Public Health have made their own dining guide, called, which they believe better reflects current research on a balanced diet.

Harvard Healthy Eating Plateplacing greater emphasis on whole grain foods, recommends a healthy vegetable oil, and encourage limiting milk and milk products for one or two servings a day. It also recommends limiting red meat (and avoid processed meat altogether) and refined grains, like white bread and white rice.

Healthy Eating Plate also encouraged to drink plenty of water and skip the sugary drinks, and highlights the importance of daily exercise.

Harvard plan encourages you to eat more vegetables because most Americans do not eat enough of these important food groups. One exception: Unlike the USDA MyPlate, Healthy Eating Plate is not included in the list of vegetable potato recommended. That's because the full potato starches are digested quickly and have the same effect on blood sugar as a candy.

You can not go wrong with either version. Because experts do not fully agree, you can expect to find slight variations in their recommendations, but the two plans have many similarities.

Even if you can not keep a good program to the letter, each one gives you something to strive for, said Alan R. Fleischman, medical director of neonatology and the March of Dimes. Nutritious food during pregnancy can pay huge dividends for the rest of your baby's life.

"We know that some simple dietary changes can greatly increase the chances of having a healthy baby. For example, consume 400 micrograms of vitamin B every day before pregnancy begins and during early pregnancy significantly reduces the risk of serious birth defects of the brain and spinal cord, "says Fleischman. "Poor nutrition during pregnancy have a lifelong effect on the growth and development of your baby. It's more important to eat sensibly during pregnancy than practically any other time in life."

There are five exceptions to the guidelines. If one of these apply to you, or if you have other problems, talk to your doctor about your individual needs nutrition.

Here is an example of the daily menu specifically designed for our "mother sample," the extra few suggestions snacks. Your menu may be similar to this one, but to get your customized plan.

Breakfast1 / 2 eggs scrambled cantaloupeTwo cup to 1/4 cup mushrooms and peppers, use 1 teaspoon canola oilOne slice of whole wheat toast with 1 teaspoon butter1 cup low-fat milk

SnackOne big apple

LunchOne medium baked potato topped with 3/4 cup of chili with beans and 2 tablespoons of grated cheddar cheese1 cups of spinach salad with 1 tablespoon of dried cranberries and 2 tablespoons of light salad dressingTwo crackers1 cups rye crispbread low-fat milk

Snack1 / 2 cups baby carrots3 cups light popcorn (including 1 teaspoon of oil)

dinner1 / 2 slices of tomato and 1/4 of the avocado, grilled sliced4 salmon1 ounce cup brown rice or quinoa1 / 2 cups green beans, cookedOne multigrain rollOne orange

Snack8 ounces of low-fat vanilla yogurtTwo graham cracker

daily menu this sample a total of a little less than 2,200 calories with 3 1/4 cups of vegetables, a little grama h of 2 cups of fruit, 8 ounces of meat and beans, 7 ounces of grains, 3 1/3 cups of milk, and 2 tablespoons of healthy fats and oils.

ACOG. 2013 healthy eating. The American College of Obstetricians and Gynecologists. [Accessed May 2016]

ACOG. 2015. Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. [Accessed May 2016]

FDA. 2015. FDA cutting trans fats in processed foods. The US Food and Drug Administration. [Accessed May 2016]

Harvard University. Undated. Plat & Healthy Eating Healthy Eating Pyramid. Harvard School of Public Health. [Accessed May 2016]

HHS, USDA. 2015. 2015 - 2020 Dietary guidelines for Americans. The US Department of Health and Human Services and the US Department of Agriculture. [Accessed May 2016]

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