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Healthy Diet In Pregnancy

Good nutrition during pregnancy helps keep baby and mother healthy. Certain nutrients such as calcium, iron and folate are increasing at the moment but only a little extra energy is needed.

A pregnant woman needs about 2500 calories per day while a normal non-pregnant woman needs only 2100 calories / day approximately. More calories are needed from nutritious foods which can contribute to the growth and development of the baby. Try to maintain a diet that is balanced with carbohydrates, protein, calcium, iron and especially folic acid.

The diet should include:

Fresh fruits and vegetables, especially citrus fruits and dark green vegetables, contain more folic acid

o Have foods like wheat bread, chapatti, pasta, cereals, potatoes and cereals to provide carbohydrates to the body.

oTry to take milk and other dairy products such as yoghurt, low fat option cheese if possible

OEggs, nuts, pulses and red beans should be part of a healthy diet.

o Have lean meat or fish, especially oily fish that have high levels of essential fatty acids. Avoid eating sharks, dolphins and marlin and limit the number of tuna fish as they contain high levels of mercury that may damage the nervous system of children.

o Make raw meat found in seafood, beef or poultry that is seldom or never cooked. Such raw meat is at risk for toxoplasmosis and salmonella bacteria. As well as avoid raw eggs or foods containing raw eggs such as mayonnaise, Caesar salad, as raw eggs can be contaminated with salmonella.

o Soft cheeses such as blue cheese or feta cheese as they may contain harmful bacteria.

oHave a minimum amount of diet, as it is also very high in vitamin A. Vitamin A is a fat-soluble vitamin that can build up tissues but excess vitamin A can cause defects in infants.


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