Diet during pregnancy – planing healthy diet

Planning Healthy diet during pregnancy is very important for the good health of pregnant mother and upcoming child. Becoming mother is every woman’s dream. During pregnancy everyone who meet you, gives you tips on what to eat and what not to eat. Pregnancy needs  care about your diet too. You should eat a balanced diet so that your baby would be healthy and fine. The food you eat is the main source of nutrients for your baby so it is very important that you are conscious enough towards your diet plan.

Pregnancy needs healthy diet planing

Planing balanced diet during pregnancy – Three main things about it.

• What food you should eat?
• What food you should avoid?
• What nutrients are necessary?

Pregnancy food - what food you should eat during pregnancy ?

The first question comes in your mind is what food you should take during the pregnancy. Well, many people would suggest taking this type of diet or that type of diet. But the fact you should always remember is that the food requirements during pregnancy are not different from our daily balanced diet at all. Off course you require nutrients in high quantity but you should also keep in mind things like varieties of food, balanced diet etc.

You can’t have any specific list of perfect food that a pregnant woman should have. The important thing is that you should eat variety of nutritious foods in the whole day to get the required amount of nutrients.

• You should try to avoid foods like candies and chocolates, desserts, flakes, and soft drinks because these foods are junk foods and don’t contain any important nutrients.
• You should always try to eat fresh vegetables and foods containing low fat like bread, beans, dairy products, grains, meat, etc.

What food should be avoided during pregnancy?

Alcohol drinking and pregnancy risk:

Drinking alcohol can be resulted in to premature delivery, mental retardation, birth defects, and low birth weight babies.

Caffeine is harmful during pregnancy:

You should not take caffeine more than 300 mg per day otherwise it may harm your health.

Cheese can cause infection during pregnancy:

Avoid all kind of cheese like Brie, blue-veined, camembert, feta, Mexican-style cheese etc. because these cheeses are often non- pasteurized and may cause you Listeria infection.

Cholesterol:

You should contain cholesterol intake to 300 mg or less per day.

Fat intake should be reduced during pregnancy:

During pregnancy you should decrease the total amount of fat which you eat to 30% or less from your total daily calories. For a person eating 3000 calories a day, this would be 90 grams of fat or less per day.

Mercury is harmful during pregnancy:

Just try to avoid eating shark, swordfish, king mackerel, or tilefish (white snapper) during pregnancy as they contain high levels of mercury.

Saccharin:

Saccharin is strongly prohibited during pregnancy because it can cross the placenta and may remain in fetal tissues. Though the use of FDA approved artificial sweeteners like aspartame, acesulfame-K, and sucralose is acceptable.

Necessary nutrients  requirement during pregnancy

Though all the nutrients are always necessary for your good health, during the period of pregnancy you have o be just a bit more careful towards your daily nutrients needs.

Protein for tissue development of the baby

It is the most important nutrient for pregnant women. It gives the growth required for the body tissues of the baby, placenta and also helps to improve the quantity of amniotic fluid.

Resources: Beans and pulses, eggs, lean meat etc.

Carbohydrates for energy.

It should consume a large part of your daily nutritional meal because it is a major source of energy.

Resources: Bread, potatoes, rice, etc.

Calcium for mother and fetal bone strengthning and development.

It helps to increase the strength of fetal bones as well as mother’s bones. It is also helpful in reducing hypertension caused by pregnancy.

Resources: Milk products like cheese, milk, yogurt, etc.

Increase eating fibrous food during pregnancy

During pregnancy the healthy diet should contain a lots of fibrous food as it is essential to fight against constipation. It also helps in blood sugar control and decreases the risk of developing gestational diabetes.

Resources: Cereals, fruits, pasta, rice, vegetables and whole-grain breads.

Folic Acid

It is helpful in preventing neural tube defects cleft palate. It also builds strong red blood cells.

Resources: Beans, green vegetables etc.

Iron for prevention of anemia.

Food containing iron should be increased during pregnancy. It is necessary in preventing anemia during pregnancy. It also helps in preventing premature delivery. It can help the baby to gain weight.

Riboflavin

It helps in improving energy production and protein use.

Vitamin B-6

It helps in the producing protein to build new cells.

Vitamin B-12

It helps in the creation of the red blood cells in the body. It also helps body to use fats and carbohydrates for energy.

Vitamin C for immunity.

It is required for strong immunity and also helps in making strong bones and teeth. It is also required for iron absorption from food. It keeps blood cells strong and red blood cells healthy.

Resources: Brussels sprouts, broccoli, cauliflower, grapefruits, green peppers, honeydew, mustard greens, oranges, papaya, strawberries and tomatoes.

Vitamin D

It helps in calcium absorption and deposition into bones.

Zinc

It helps in growth of cells and their repairing them and energy production also.

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