What to Eat on a Healthy Pregnancy Diet


healthy pregnancy diet

A healthy pregnancy diet should include plenty of fruits, vegetables, cereals, fish and poultry products. There is no magic recipe for a healthy pregnancy diet, though. In fact, throughout your pregnancy, the basics of healthy eating stay the same.

Folic Acid Should Be Must

But some nutrients just deserve special attention during this time. Here is what tops the list in a healthy pregnancy diet for prenatal nutrition. Folic acid is an essential B vitamin, which helps prevent congenital neural disabilities, more serious spinal cord abnormalities and neurological disorders.

Folic acid is available in red and dried fruits, beans, whole grains, spinach, peas, wheat germ, fish and shellfish. Vitamin E can be found in citrus fruits, broccoli, tomatoes, baked products, nuts, whole-grain bread and dairy products like cheese, skim milk and yogurt. Seafood and poultry products such as fish contain high levels of phosphorous and potassium, two of the most important nutrients for good health. Vitamin D and calcium both work together to help strengthen bones.

NO To High Doses Of Caffeine

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But some foods will not be classified as nutrients but as stimulants that may increase the risk of miscarriage or congenital disabilities. Caffeine is one of these substances. Be sure to include low caffeine fattening foods in your pregnancy menu plan. The amount you take depends on how you feel, but a cup or two a day should be OK. Also, alcohol should be avoided because it can make you feel nervous and drowsy. One glass of red wine a day also has a key role in keeping your baby happy.

Minimal Fats Should Be Added To The Diet

Other than avoiding stimulants, you need to watch out for fats. Fats should be limited to a minimum of 10% of your total calories. It’s a good idea to have a protein source such as eggs, beans or soy in addition to healthy oils. Fish and shellfish contain essential fats that you need to eat.

Veggies And Fruits Are Necessary

Your diet does not have to be set by a strict diet plan. Vegetables and fruits are great in your pregnancy and should be a regular part of your healthy pregnancy diet. But don’t eat them in excess; just use them in moderation and get plenty of fresh air and sunlight. When buying fresh vegetables, look for ones with color and good texture. You might be surprised at the difference in flavor between fresh and frozen vegetables.

Don’t forget that you should eat your meals while you are pregnant. This means that you shouldn’t wait until you give birth to enjoy your meals. You can still eat your favorite spicy foods but make sure you are drinking enough water to keep yourself hydrated. Eating early will help you avoid feeling hungry and help your baby get the necessary nutrients from the start of his or her life.

Final Thoughts

To get more beneficial vitamins and minerals, eat dark green leafy vegetables such as kale and cabbage. These vegetables contain a lot of vitamin c. Another food that you need to add to your diet is vitamin d; it is found in animal bones, liver, milk, and cheese. Milk products are an excellent source of vitamin c.

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