subject: Foods To Eat When Pregnant & A Good Pregnancy Diet [print this page] Pregnancy is a wonderful time in a woman's life. She has successfully conceived and is now on the road to creating a beautiful human being that will be a wonderful addition to the family. One of the best ways of ensuring that everything goes according to plan is to learn about the proper foods to eat when pregnant and the importance of a proper pregnancy diet.
A good pregnancy diet will involve the consumption of all of the necessary nutrients in the right order to give the growing fetus the best chance of developing normally and to full term. These nutrients consist of proteins, vitamins, minerals, carbohydrates, fats, fatty acids and folate. These elements, sourced from healthy wholesome foods, along with plenty of fluids and excercise, have the following benefits.
Increased chance of normal fetal growth and development, and healthy uterine functions, placenta and amniotic fluid.
Assists in maintaining hormonal balance and helps in dampening mood swings, depression and other behavioural concerns relating to pregnancy.
Minimises possibilities of neural tube defect (spina-bifida), low birth weight, miscarriage and poor fetal development.
A woman's body increases in size by 40 - 60% during pregnancy. This is to be expected and is nothing to be concerned about. This is evidence of a growing healthy fetus. Some mother's are overweight when they conceive and decide that they should go on a diet immediately. This is not advisable. Remember your baby is your priority now. Going on a diet will mean that your little one will not be getting the nutrients he or she needs. On the other hand some mother's may feel they are underweight upon conceiving. This can be a concern and it is something to discuss with your doctor, as your diet may need to improve as you will be eating for two people now. Finally, it is always better to eat 5 - 6 small meals during the day, as opposed to 3 large meals. This ensures that your little one is getting a steady flow of the correct nutrients at all times. This is also better for the mother as pregnancy progresses as she will find that a large meal will leave her tired and listless.
The most important element for the pregnant mother is folic acid, also known as folate when sourced directly from food. If you are planning on getting pregnant, it's good to start taking this element a few months prior to getting pregnant. It can be sourced from dark green leafy vegetables such as romaine lettuce, spinach, asparagus, chickpeas, lentils, oranges and strawberries. These foods should be on the top of your list of foods to eat when pregnant as they are essential for the baby's brain and spinal cord development. The fetal spinal cord is formed within the first 4 weeks of pregnancy, hence the importance of taking it prior to conceiving. Lack of folic acid can lead to spina-bifida and brain damage.
Omega 3 fatty-acid is another essential element, and is sourced from fish such as salmon, trout, pollack, cod and canned light tuna, as well as cod liver oil. Avoid certain large fish like king mackerel, swordfish, marlin and shark, as these fish can contain high levels of mercury that can be detrimental to the development of the fetal nervous system. Omega 3 is important for fetal brain, visual and neural development.
The importance of a good understanding of the foods to eat when pregnant and a proper pregnancy diet cannot be over-stated. For the benefit of your own health and your baby's life, take the time to learn the facts.
by: Roger Noonan
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