Your Diet During Pregnancy Influences the Health of Your Unborn Baby
When you are pregnant you need to make sure that you are getting all the nutrients that you need to ensure that you will have a healthy baby. There are certain foods that you should make sure that you are eating and other foods that you need to avoid. Here are some tips on getting all the nutrients that you need while you are pregnant.
Firstly you should make sure that you are eating a variety of foods. You should strive to eat about 6-11 servings of whole grains. You should also eat a minimum of four servings of vegetables as well as 2 or more servings of fruit. Including 3-4 servings of protein sources and dairy is also important. Remember that some foods are complex and contain both proteins and fats as well as carbohydrates at the same time. Try not to eat excessive fats or sweets and make sure that the fats that you do eat are rich in omega 3,6 and 9 fatty acids. High fibre foods will help to ensure that the bowels keep functioning normally as the pregnancy progresses.
Taking a pregnancy dietary vitamin supplement acts as nutrient insurance in the body and will ensure that you are getting all the important vitamins and minerals that are necessary to have a healthy baby. Most doctors can recommend a good brand or a qualified professional at a health food store can provide you with information on a good whole food vitamin supplement to take. Getting at least 1000 mg of calcium is important while you are pregnant. Calcium is not only found in dairy products but also in green leafy vegetables such as kale and cruciferous vegetables such as broccoli as well as in nuts such as almonds.
Keep you energy levels and your iron levels high enough by taking in iron rich foods. You should strive to consume at least 27 mg of iron each day between your diet and your supplements. Vitamin C is also important and is best taken with your iron rich foods to ensure that the iron is absorbed properly. You can get vitamin c from fruits such as citrus, berries and papaya as well as vegetables such as brussel sprouts, mustard greens and broccoli. Make sure that you get enough folic acid every day by including dark green vegetables and beans in your daily diet. A pregnant women can prevent neural tube defects by getting at least 0.4 mg of folic acid on a daily basis. Every second day it is wise to make sure that you eat a vitamin A rich fruit or vegetable such as pumpkin, beet greens or spinach.
Women should avoid alcohol, raw fish and artificial sweeteners when they are pregnant.