To most people, the apparent freedom to eat when pregnant can seem enticing. That's what it would've seemed like to you too, before you actually got pregnant. But now that the equations changed what you eat becomes a greater source of concern and your diet can be worrying, as what you eat not only affects you, but your baby as well. Diet practices can become obsessive to many, but these concerns can easily be addressed in a practical manner if you have access to the right info.
A pregnancy diet should not be a cause for great concern to anyone who is on a healthy diet and at a normal healthy weight. Many mothers, who have struggled to keep a check on their diet in the past, whether for weight or health reasons, look to pregnancy as a prospect of unrestricted second helpings, mid-night snacks and food indulgences. If you fit into this category you may need to keep a check on that enthusiasm. Unrestricted weight gain during a pregnancy is not an option and losing the weight gained doesn't come as easy as most would have you believe. While there should be no doubt that you will be eating for two, the additional requirement is for a mere 250 calories, if you are to maintain a healthy weight. This increase in energy needs is extremely low, given that the caloric value of most candy bars would exceed it.
A healthy diet that is beneficial for both you and your baby is the need, and simply obsessing over your weight or over indulging would both have adverse effects. The food you consume also provides nourishment to your child and it is therefore important that you consume a well balanced and nutritious diet to meet all these nutritional needs. Likewise, there are certain foods that are best avoided as they could harm the growth and development of your child.
* A well balanced diet, with an adequate supply of proteins, carbohydrates, vitamins, minerals, fat and water is essential.
* An adequate healthy intake of protein is vital, and foods like fish, lean meat, tofu, peanuts, egg whites and pulses make good sources.
* Whole meal varieties of foods like bread, rice and cereals, as well as potatoes and fresh fruits and vegetables can serve as a good source of carbohydrates.
* Calcium intake is a major concern during pregnancy as it is necessary to prevent calcium loss from your bones and for proper muscle contraction and nerve functioning. It's also essential for proper development of the bones and teeth. Dairy products like milk, cheese and yogurt are good sources of calcium as well as spinach and sardines or salmons. Tinned varieties of these fishes often contain the ground bones as well, increasing their calcium value.
* Vitamin D is important for the proper absorption of calcium and can be got from fortified milk and dairy products as well as cereals and breads.
* Iron can be obtained from foods like spinach, cereals, red meat, and wholegrain breads fortified with iron. Beetroots are also rich in iron.
* Include a wide variety of fresh fruits and vegetables from carrots and dark green leafy vegetables to citrus fruits and vegetables like broccoli for a balanced intake of vitamins. Vitamin B12 can be found in meat, poultry, fish and dairy products, so if on a vegetarian diet, you will most likely need supplements.
* Folic acid is another important nutrient for expectant mothers and can be obtained from green leafy vegetables, some pulses like peas and beans, from dark yellow fruits and nuts. Folic acid intake is particularly important during the early stages and many women are in fact advised to take supplements.
In addition to these recommendations make sure that you stay clear of foods and drinks containing alcohol or caffeine. Smoking is also extremely dangerous. Avoid unpasteurized milk and cheese as well as apple cider and other juices. Never consume raw eggs in any food or undercooked and processed meat. Fish foods like shark, king mackerel and tilefish have a high mercury content and should therefore be avoided.
Author Resource:-
Kevin Pederson, webmaster for Pregnancy and Baby Care. Pregnancy baby care, gives you comprehensive information and best advice on pregnancy stages and effective tips on baby care and toddler care. He also writes for Medical Health tests and many more.
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