subject: Pregnancy Nutrition Tips - Sensible Advice For Expectant Mothers [print this page] Moms-to-be have a lot of questions when it comes to their pregnancy. With the question of nutrition, the information can get confusing. A diet containing essential nutrients is crucial to the development of the baby as well as the health and well-being of the mother. Foods that are rich in nutrients will be the first step to ensuring a healthy pregnancy.
Following a healthy pregnancy diet will help the mom-to-be avoid or alleviate complications such as morning sickness, fatigue, anemia, and constipation. Your healthy diet must continue after the baby is born in order for both you and the baby to remain healthy, and for the baby to develop a strong body and mind. The following tips will help you sort through what you've been hearing and get started on a healthy pregnancy.
Include plenty of complex and unrefined carbohydrates in your pregnancy diet. Foods like fresh vegetables, whole grains, brown rice, dried beans, split peas, and lentils will supply a powerhouse of nutrients. The essential elements you find in these foods, like B vitamins, trace minerals, and fiber, are known to contribute to a healthier pregnancy.
A well-known vitamin that plays a big part in pregnancy health is Vitamin C. Be sure to include generous amounts of foods rich in Vitamin C to promote bone growth , and various metabolic processes. Choose berries, citrus fruits, raw broccoli, and cabbage in your diet to ensure you get your dose of Vitamin C every day.
Calcium is one of nature's building blocks. A diet rich in calcium ensures that your baby will develop strong bones and teeth. If your diet is lacking calcium, your body will draw calcium from your own bones and teeth to meet your developing baby's need, leaving you deficient for your own needs. Don't worry if you don't drink milk; there are many calcium rich foods, including broccoli, kale, and turnip greens. Consider adding sesame seeds and almonds to your diet as they are rich in calcium, also.
Your pregnancy diet should never include foods that contain saturated fat, excessive fats of any kind, too much salt, or processed sugar. Avoid pre-packaged, processed foods when possible and eliminate sugary or salty snacks from your diet. It's also time to quit the soft-drink habit. Any alcohol drink you've been enjoying is now strictly forbidden. These foods have empty calories that will produce unnecessary weight gain as well as potential health risks to both you and the baby. An unhealthy diet can also show itself in a difficult or risky delivery and recovery.
Let's take a look at a suggested dietary intake for a pregnant woman (of course the advise of your doctor is crucial before you plan your pregnancy diet). Here is what is generally accepted: 3 to 4 servings of protein, 2 to 4 servings of fruit, 6 to 11 servings of whole grains, 4 to 6 servings of dairy products, and 6 to 8 glasses of water, milk, and juice. This guideline is generally considered a healthy diet for a developing baby, as well as for maintaining the mother's health, too.
Discuss your diet with your doctor at the first visit. Your doctor or health provider will advise you on proper diet and the required nutrients. If he or she feels you are missing some essential nutrients, you may be prescribed supplements. A nutritionist may be consulted if needed to provide additional information and assistance. Strictly follow the plan devised by your doctor. Proper nutrition and a healthy diet will get both baby and mommy off to a good start.
by: Tina Titas.
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