The Perfect Pregnancy Diet is Nutritious
The Perfect Pregnancy Diet is Nutritious
During pregnancy, your body needs extra iron, protein, calcium and omega-3 to support the life inside of you. These extra nutrients need to come from natural food sources, not from processed junk. The perfect pregnancy diet will provide you with all the vitamins and minerals you need for the healthy development of your fetus.
Protein During Pregnancy
Protein is the building block of you unborn baby's body. This nutrient is important for the healthy formation of skin, muscles, cells, bones, tissues, fingers, toes, hair and nails.
Protein deficiency during pregnancy can interfere with your baby's development. Not getting enough of this compound in your diet can also cause extreme fatigue, muscle weakness, poor skin, brittle hair, and organ damage.
Pay special attention to your protein intake during the second trimester of pregnancy. During this time, your baby is growing at an accelerated pace. Add at least one protein-rich food to each of your meals. Foods that are rich in this compound include beans, raw nuts, lean beef, poultry and whole eggs.
Calcium in a Pregnancy Diet
Calcium is essential for the development of your unborn baby's skeletal frame. If your diet is calcium deficient, your body will prioritize your baby's needs and leech the calcium from your bones. When this happens, your bones will become weak and brittle. This can increase your risk of breaks, fractures and osteoporosis.
Dairy is not the best source of calcium when you are pregnant. Once milk is pasteurized and homogenized, fifty-percent of the calcium is unusable by the body. Your body absorbs calcium from plant-sources better than it does dairy.
Calcium-rich foods include broccoli, cauliflower, oranges, okra, cabbage, black beans, chick peas and green beans. You can also get this bone-strengthening mineral from salmon, almonds and hazelnuts.
Omega-3 and Iron During Pregnancy
Iron helps build red blood cell to carry oxygen through the body. Due to increased blood volume, your iron needs double during pregnancy. If you don't get enough iron, your fetus will pull this mineral from your reserves and leave you deficient.
Iron deficiency can cause extreme fatigue, weakness, dizziness, headaches and problems regulating your body temperature. You can get the iron you need from eating lean meats, poultry, lentils and beans.
Your physician will check your iron levels to make sure you have enough of this mineral to meet the nutritional needs of both you and your fetus. If you are not getting enough iron from your diet, your doctor may suggest iron supplements to help.
Omega-3 is important in your pregnancy diet because it helps your unborn baby develop her brain and nervous system. It is especially important to get enough omega-3 during the final trimester of pregnancy, when your baby is developing the majority of her brain system.
Infants who are exposed to proper amounts of omega-3 prior to birth are less likely to have behavior problems and developmental delays later in life. When you get enough omega-3 in your diet, your risk of preterm labor, cesarean birth and postpartum depression decreases.
Fatty fish such as salmon, anchovies, pilchards and sardines are excellent sources of omega-3 when you are pregnant. If you do not enjoy eating fish, you can also get this nutrient from flaxseed oil, walnuts, organic eggs and dark green vegetables.
When you are pregnant, your body requires extra iron, calcium, protein and omega-3 to help you stay healthy and to support the growth of your fetus. Eating a diet filled with vegetables, beans, lean meat, poultry, raw nuts, legumes, fruit and seeds will give you all the vitamins and minerals you need for a strong baby.
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