Diet Plan during Pregnancy

Everything contributes to the mother’s and baby’s health during pregnancy. A healthy pregnancy diet can make a big difference inyour baby’s health, and in your health too. A healthy pregnancy diet should include dairy products served 4 times in a day. These are excellent sources of vitamin D and calcium. These can be obtained from yogurt or milk and cheese, also. Soy can replace dairy products for those intolerant to lactose.

One to two servings of lean protein is recommended each day, which includes beef, chicken, pork, fish, seafood and, lamb. Seafood may contain mercury at levels which are not safe during pregnancy. For vegetarians, cheese and beans can fulfill the dietary supplements. One food serving should also be included in the diet. You should aim at getting 80grams of protein everyday.

You should also include fresh green leafy vegetables in one or two servings in your diet everyday. These include cabbage, lettuce, kale, spinach, collard greens, mustard greens and, turnip greens.

Five servings of whole grains is recommended everyday. These are good sources of minerals, vitamins and, also fiber. This is a good food for pregnant women who have the tendency to be constipated. Whole wheat bread is a good choice,but make sure that the label contains “100% whole wheat” and not “enriched wheat”. Oatmeal is also a good choice as long as fat accumulation is more.

One fruit serving which is a rich source of vitamin C should be included. This may include tomato servings, orange or grapefruit. Whole fruit is preferred as it contains more nutrients and fiber. Also include two eggs in the diet each day. Eggs contain vitamins, minerals and proteins which are good for the body. During pregnancy, healthy fat is another dietary element. Olive oils, avocados, or nut oils are good choices.

Add orange or yellow vegetables or fruit in the diet five times a week. Carrots, yellow bell peppers and squash can be included in these. These are good sources of beta carotene, which produces vitamin A.

Lastly, include a whole baked potato in the diet three times a week. These contain easily digestible iron that is required by the pregnant woman. Drink plenty of water and other fluids accordingly.


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