Pregnancy

Diet Plan for Pregnant Women

Pregnant women must ensure that they take the required amounts of nutrients and calories for the growing baby and themselves. They must pay attention to the food that they take and this can happen only if you have a proper diet plan during pregnancy. A diet plan for pregnant women is a road map to guide the mother in nourishing herself in the best way that will benefit her growing baby along with herself.

Nutritional Diet Plan

During pregnancy, women need certain amount of nutrients from the food they eat. Every woman requires about 70 g of protein and 2,300 calories per day. These calories should be in the form of all the vitamins and minerals to supply the essential nutrients to both the growing baby and mother. It is important to eat nutritionally dense foods and that is where prenatal vitamins come in. You may need about 27 mg of iron, 1,000 micrograms of folate, and 1000 mg of calcium every day. The prenatal vitamins give your nutrition the extra boost it will need, but it does not take the place of eating healthy!

Food Groups

  • Every pregnant woman must eat several servings of various foods for a healthy diet.
  • You need to eat six to nine servings of grains everyday to get iron, fiber, protein, vitamins and above all energy.
  • Eat five servings of vegetables and fruits especially green leafy vegetables that are the nutritional powerhouses for calcium, iron, foliate, potassium, vitamin A and C and other vital nutrients.
  • Eat four servings of dairy products for Vitamin A and D, calcium and protein.
  • If you are a vegetarian or suffer from lactose intolerance, then eat plenty of green leafy vegetables and protein-rich food like low-fat pork, beef, and beans.
  • For your skin to synthesize Vitamin D, try to get out in the sun for at least 15 minutes every day, or take Vitamin D supplements if it is wintertime.
  • Though water is not a nutrient, it is very important for the functioning of the body as it prevents swelling.
  • It also reduces the risk of constipation. So, drink 48 oz. of water or any non-caffeinated or non-alcoholic fluids to hydrate yourself and supply nutrients throughout the body.
  • Brain development is another factor for which Omega-3 fatty acids are needed . These Omegas can be  found in walnuts, canola oil, salmon and soy beans. You can also take Fish Oil Supplements.
  • Choose unsaturated oils and fats in the required amounts in moderation.
  • If you are concerned about blood sugar levels, make sure to avoid sugary foods and fruit breakfast time. If you do test positive for gestational diabetes, you will need to follow the recommended diet.

Sample Diet Plan

Here is a sample diet plan for pregnant women:

Day 1

1.  Breakfast: Whole-grain toast and Scrambled eggs

2.  Snack: Fruit smoothie

3.  Lunch: Steamed broccoli and Vegetable fried rice

4.  Simple Snack: Bagels with avocado, tomato and cheese

5.  Dinner: Burritos with Green leafy Vegetables and Whole-grain tortillas

6.  Simple Snack: Peanut butter and Apple slices

Day 2

1.  Breakfast: Oatmeal: mix in your favorite fruit pieces (dried or fresh) and sunflower seeds.

2.  Snack: Pear and yogurt

3.  Lunch: Carrot sticks, Hoagie sandwich and orange juice

4.  Snack: Hummus and Vegetables

5.  Dinner: Whole-grain garlic bread and lentil soup

6. Snack: Bag of trail mix and a orange

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