Hey Mom | Creating a weekly pregnancy menu2020 KCWW. All Rights Reserved.
Pregnant women need to eat healthy foods most of the time and still enjoy the occasional treat. Pregnancy is not the time to deprivation or give up everything you hold precious and dear. For so many of us, food is a source of great pleasure and feel as if you have to put your taste detained for nine months is not only unrealistic, it is also very good.
Every pregnancy eating plan needs to incorporate a dining destination varied, fresh and interesting diet. Think about the food you eat in terms of what they will do for you and your baby. It will not be until the third trimester when you will need to increase the number of calories you have each day and, even then, an extra piece of fruit and a glass of milk will meet the daily needs extra.
This is the quality and intensity of the nutrients in your diet that count during pregnancy, rather than food "bulk". You will hear the term "work smart"; well, pregnancy is a time to "eat smart" and with your head and not just your taste-buds.
But eating healthy can be difficult when you expect given your crazy schedule. We have made things a bit easier by designing trimester wise eating plan:
Trimester One
In the first trimester, the needs of your diet to include foods with folic higher, Vitamin B6 and iron content. It is good for your baby's developing nervous system and helps to relieve nausea
Follow below healthy meal plan for the first trimester.
Food Type
Example
The Importance
fruit
fresh and dried fruit or 100 percent fruit juice.
maintain required levels of nutrients and keep the body hydrated.
vegetable
Choose vegetables that are dark green (broccoli, kale, spinach), orange (sweet potatoes, pumpkins, winter squash), yellow (corn, yellow peppers), and red (tomatoes, red peppers).
a rich source of minerals such as calcium, magnesium, iron and potassium. Also, rich in fiber, very low in fat and carbohydrates and provide an excellent source of protein.
food Milk
Drinking milk and eating yogurt and cheese.
For an adequate calcium intake.
Protein
Include lean meat, fish, and eggs prepared with a minimal amount of fat.
Provides a wide range of other nutrients such as :. iodine, iron, zinc, vitamins, especially B12, and essential fatty acids
grains
Include whole grain breads, cereals, crackers, and pasta which is very important during pregnancy.
Grains provide important carbohydrates, your body's main source of energy.
trimester Two
in the second trimester, you should consume foods that are good sources of calcium and vitamin D. This will help your baby grow strong bones and teeth. It is also important to eat foods rich in magnesium and omega 3 essential for infant brain development
Follow below the second trimester plan for healthy eating.
Food Type
Example
The Importance
fruit
Include fruits like peach, mango (intake when seasonal) fresh orange juice in your diet.
Keeping folic acid and vitamin D levels in the body.
vegetable
Incorporating vegetables such as broccoli, green beans, carrots, cabbage and okra into your food. Saute or steam to retain nutrients, and try not to overcook them.
It contains magnesium and calcium.
food Milk
Yogurt, low-fat cream cheese on whole wheat bread. Also, include a glass of semi-skimmed milk.
This will give you calcium, and magnesium.
dried fruit
dried fruits such as apricots, dates and figs.
It contains calcium and iron. This is a great snack to have during the second trimester.
Grains
Include enriched breads, brown rice, and cereals in your diet.
Grains provide important carbohydrates (the main source of your body's energy.)
Meat
sauteed chicken with spring greens and noodles or salmon with pine nuts, broccoli and sweet potato mash or dish with chicken and mushrooms
Contains Omega-3
trimester Three
food you eat in the needs of the third trimester to increase your energy level. It should also be rich in vitamin K, which is needed to help your body to heal properly after birth. The content of iron in the diet helps prevent premature births and low birth weight
Follow below plan for the third trimester of healthy eating.
Food Type
Example
IThe importance of having
Protein Rich Foods
Add a serving of roast beef or pork for dinner or shredded turkey or chicken soup. Add beans to stews, pasta or tossed green salad.
It increases the intake of protein, iron and zinc.
Egg
Having a boiled egg for a snack or meal of scrambled eggs as part of a healthy breakfast.
eggs rich in selenium, zinc, vitamins such as A, D and some B complex needed during pregnancy.
Food additives
Eat lots of fruits and vegetables rich in vitamin C and vitamin A.
fruits and vegetables supply vitamin C to your baby's immune system, vitamin A to support bone and teeth development and folate for proper DNA formation.
Eating right during pregnancy increases your immunity and keep the mood in the bay resulting in a happy and healthy pregnancy. It is advised that you consult your physician or health care practitioner before starting a program accredited supplements or changing your diet.
2020 KCWW. All Rights Reserved.
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