Proper nutrition for you and your baby : How to maintain a healthy diet during pregnancy and foods to avoid eating.
If you are pregnant or trying to become pregnant, you know that now it is more important than ever to follow a healthy diet. The benefits of eating healthy during pregnancy have been well documented. Pregnancy is very demanding on a woman’s body and the early months of pregnancy are a key time to begin nourishing yourself and your baby. Studies have shown that what you eat during the months prior to conception can also greatly impact the future health of your child.
Fetuses born to mothers who have unhealthy diets may be premature or have other problems at birth. In addition, recent research indicates that what a mother eats during the early months of pregnancy may determine her unborn child’s predisposition to certain diseases, such as diabetes and cancer.
So how can you make sure that you are getting all the nutrients you need during your pregnancy ?
Use the Food Pyramid as a Guideline
An easy way to make sure that you eat a balanced diet during pregnancy is to follow the U.S. Department of Agriculture’s food guide pyramid. The food pyramid lists the USDA’s recommended daily food allowances. Currently, the USDA recommends that healthy adults eat 6 to 11 servings of bread and grains, 5 to 9 servings of fruits and vegetables, 2 to 3 servings of dairy, and 2 to 3 servings of protein every day. Fats and sweets should be used infrequently. As a pregnant woman, you should try to eat at the higher end of the pyramid guidelines to ensure that you are providing your baby with adequate nutrition. While the phrase “eating for two” is commonly used during pregnancy, in truth a pregnant woman should try to consume about 300 extra calories per day.
Important Nutrients That You Need
Folic Acid-- One of the most important nutrients that you need during early pregnancy is folic acid. Folic acid helps to prevent neural tube birth defects. In fact, folic acid is so important that many physicians recommend that all women of childbearing age consume 400 micrograms of folic acid daily. Folic acid is found in most brands of prenatal vitamins, but you should also supplement your vitamins with folic acid found in food sources. Orange juice, broccoli, leafy greens, and fortified whole grain breads and cereals all contain folic acid. If you are not yet pregnant but plan to become pregnant, you should try to begin taking folic acid supplements several months before you conceive.
Calcium – Calcium is important for baby’s developing teeth and bones as well as to maintain your own bone density during pregnancy. Good sources of calcium include milk, cheese, calcium-fortified orange juice and beans.
Protein – Protein is crucial for baby’s developing brain. Some good sources of protein to consume during pregnancy are eggs, lean meats and poultry, dried beans and lentils. Fish is also a good protein source, but during pregnancy watch your intake of certain types of fish, such as tuna, swordfish and mackerel, due to the high levels of mercury that they may contain.
Iron – Iron aids your developing placenta as well as baby’s cell formation, so be sure to eat plenty of iron-rich foods like leafy green vegetables, dried beans, tofu and lean red meat. Some women experience iron deficient anemia during pregnancy. If this is the case for you, your physician may prescribe an iron supplement for you.
Potassium – Bananas are loaded with potassium, which may help prevent those painful leg cramps that are common during pregnancy. If you experience frequent leg cramps, try eating a banana each day.
Water – Drink 8 to 10 glasses of water per day during your pregnancy. By drinking plenty of water you will keep yourself hydrated and it will help you to avoid common pregnancy ills such as constipation and hemorrhoids. In addition, water helps you deliver important nutrients to your growing baby.
Foods to Avoid – During your pregnancy you should avoid deli meats and soft cheeses, like brie and blue cheese. These foods can contain harmful bacteria called listeria, which can be dangerous for your fetus. In addition, avoid unpasteurized foods and try to limit your caffeine intake during your pregnancy. Alcohol should not be consumed at all while you are pregnant.
By : Victoria Miller
