Foods To Eat When Pregnant: The 12 Rules Of A Pregnancy Diet.
It is a common understanding that pregnant women are expected to eat more
. However, many women confuse this understanding with the idea that they can over-indulge in high caloric low nutrition foods. While those expecting a baby do need more calories than women who are not pregnant, the quality of the foods that are consumed does make a difference. Not all calories are created equal. This is an important concept to keep in mind when choosing foods to eat when pregnant.One way that many women keep track of the proper foods to eat when pregnant is with the 12 rules for a healthy pregnancy diet. Being aware of these rules when shopping and planning your meals will ensure that you are giving your developing child a head-start in life.
Calories are the first main component of the 12 rules. Keep in mind that expecting women only need an extra 300 calories. This does not mean that pregnant women need to double all of their meals. When planning how to gain extra calories the healthy way, be smart about the food choices. Soy chips, grilled chicken, trail mix, fruit smoothies, whole grain items and frozen yogurt are all excellent substitutes for potato chips, fried chicken, chocolate candies, soft drinks, white breads and ice cream.
Proteins are also essential for a developing fetus. The amino acids in protein are considered the building blocks of the body. It is important to have three daily servings of protein. Eggs, fish, chicken, yogurt, cheese and milk are all sources of protein.
Calcium helps a growing fetus develop strong bones. Four servings of calcium are needed for a healthy pregnancy. Excellent foods to eat when pregnant that contain calcium are cheese, buttermilk, yogurt, frozen yogurt, milk, salmon with bones and sardines with bones.
Vitamin C is essential aids wound healing, tissue repair and other metabolic functions. Vitamin C is found in many fruits and fruit juices. Grapefruit, oranges and watermelon are good choices. Also, try broccoli, bell peppers and cauliflower. Three servings of Vitamin C are needed by pregnant women each day.
It is also a healthy choice to eat three or four servings of leafy green vegetables, yellow vegetables and yellow fruits each day. These provide vitamin A for the cell growth of the fetus. Yellow peaches, squash and greens are good sources of vitamin A.
One or two servings of other vegetables and fruits should also make up a part of your essential list of foods to eat when pregnant. Bananas, apples, applesauce, cherries, green beans and okra are possibilities to consider. Six servings of beans and whole grains are also great for adding iron to the diet. Salty foods and healthy fats in moderation are two more of the daily dozen elements for a healthy pregnancy diet. Top off your foods with at least eight eight-ounce glasses of fluids, preferably water and a prenatal vitamin.
Choosing the right foods to eat when pregnant is a very important part of having a healthy and well developed baby. Remembering the twelve rules of a pregnancy diet is a good way to ensure that you are receiving all of the nutritional value needed for both you and the infant.
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