You’re likely to know that your body experiences many of hormonal and physical changes during the course of pregnancy. To nourish yourself and your baby’s growing needs you’ll have to choose the best food options from a wide range of sources.
A balanced, healthy diet can make you feel better and will provide all the things you and your baby require. Food is your baby’s primary source of nutrition, so it’s crucial to get all the nutrients that you need.
The best part? These nutritional guidelines aren’t too difficult to follow and offer delicious choices. If you’re in the mood for a craving ( hot sauce on peanut butter anyone?) you can create a healthy and balanced menu within a matter of minutes.
The increase in nutrition
It’s not a surprise that your body’s needs for nutrition have increased when you’re pregnant — you’re feeding a new baby! While the old saying of “eating for two” isn’t completely true, you require more macronutrients and micronutrients to provide support to you and your child.
Micronutrients are components of food including minerals and vitamins that are needed only in small quantities.
Macronutrients are the nutrients that supply energy, or calories. These include proteins, carbohydrates and fats. You’ll require more of each nutrients during pregnancy.
These are general recommendations for the most vital nutrients that may require adjustments depending on your specific needs:
|Nutrient||Daily needs for pregnant women|
|calcium||1200 milligrams (mg)|
|folate||600 to 800 micrograms (mcg)|
|protein||70 to 100 grams (g) daily and increasing with the amount of food consumed each trimester.|
Many pregnant women are able to meet their increased nutritional requirements by consuming an eating plan that incorporates many nutritious foods including:
How much and what should I eat? take in?
What is your goal? Take advantage of a wide range of food items to meet all your child requires. It’s not much different than the usual healthy diet but it’s just amplified slightly.
Actually, current guidanceTrusted Source is to to eat the way you normally do during your first semester. and then to increase calories by 350 calories per day during the second trimester. You can also increase up to 450 calories per day during your third trimester, as your baby develops.
If you can, stay away from highly processed junk food. Soda and chips, as an instance are not nutritionally valuable. Your baby and you are more likely to benefit from fresh vegetables, fruits and lean proteins like chicken, fish beans, lentils or beans.
It doesn’t mean you should avoid any of your favourite foods when you’re pregnant. Make sure to balance them with healthy foods to ensure that you don’t squander any essential minerals or vitamins.
Protein is vital for the proper development of the organs and tissues of the baby which includes the brain. It also assists with the growth of uterine and breast tissue during the pregnancy.
It is even involved in your blood supply growing which allows more blood to flow to your child.
The amount of protein you require will increase with the course of each trimester during pregnancy. Research suggests that your protein intake in pregnancy ought to be higher than what is recommended currently. It’s time to increase your shrimp fajitas and the curries made from pork Jerk chicken, jerk curries, and salmon Teriyaki.
You’ll need to consume about 70-100 grams of trusted sources of protein per day depending on your weight and the period you’re on. Consult your physician to determine the amount you’ll require.
Protein is a good source of protein:
- pork and lean beef
- peanut butter
- cottage cheese
Calcium aids in the development of your baby’s bones , and regulates the body’s use of fluids. It’s good for the body does it not?
Pregnant women need 1,000 mg of calcium Trusted Source, ideally in two portions of 500 mg Trusted Source daily. It is likely that you will require additional calcium to complement your prenatal vitamins.
The best sources of calcium are:
seafood and fish that are low in mercury including catfish, shrimp, salmon as well as canned tuna light
Folate, also referred to by the name folic acid plays a crucial role in reducing the chance from neural tube defect. These are the most serious birth defects that impact the brain and spinal cord, like spina Bifida or anencephaly.
If you’re expecting when you’re pregnant, you should consult the American College of Obstetrics and Gynecology (ACOG) suggests 600-800 mg in folate. Folate can be found in the following food items:
- Dry beans, lentils and dried beans
- Peanut butter and nuts
- Dark green, leafy vegetables
Iron is a component of potassium, sodium and water to improve blood flow. This ensures that sufficient oxygen is delivered to your baby and you.
It is recommended that you consume the equivalent of 27 milligrams iron every day, and preferably together with some Vitamin C to enhance absorption. The best source of iron are:
- Dark green, leafy vegetables (noticing the trend with that one?)
- citrus fruits
- Or cereals that are enriched with a nutrient
- Lean beef and poultry
Other nutrients are essential to ensure your health throughout your pregnancy such as choline, salt B vitamins, and salt.
Apart from eating healthy, it’s essential to drink at minimum eight glasses of fluid every day, and supplement your vitamin supplements for your prenatal period. It’s challenging to get enough quantities of certain nutrients such as iron, folate and choline from food by itself.
It is important to talk to your physician regarding the prenatal supplements you need to take.
Healthy weight gain during pregnancy
If you’re worried about weight increase do not stress out excessively. There is a certain amount of weight gain that happens during pregnancy. The extra weight is a source of nutrition to the infant. A portion of it is saved for breastfeeding once the baby is born.
Women can expect to gain between 25-35 kg (lbs.) during pregnancy. It’s normal for women to gain less weight if you begin with a heavier weight or gain weight more when you’re overweight before your pregnancy.
It is possible to talk with your physician about the right amount of weight you need to gain during pregnancy. The chart below offers general guidelines, however, every woman is different.
The recommended weight gain for pregnancy, especially with one baby.
|Weight at which you start||Index of body mass*||Weight gain suggested|
|underweight||< 18.5||28-40 to 40.|
|Average weight||18.5 to 24.9||25 to 35 pounds.|
|overweight||25 to 29.9||15-25 lbs.|
|Overweight||> 30.0||11-20 lbs.|
* Body mass index (BMI) can be calculated by using the following equation (weight (in pounds) (in pounds) / the height (in inches) 2x 703.
Do not worry about the number you see on the scale. Instead of being focused upon your weight loss, you should focus on eating a wide variety of healthy foods. A healthy diet is vitally crucial, and attempting to shed weight or avoid weight gain could be detrimental to your baby and you.
Let your healthcare team assist you through the process of creating a customized easy, fun, and feasible food plan based on weight, age and risk factors as well as your medical background. You’ve already got this.
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