Healthy Pregnancy Diet
A healthy diet is very important when being pregnant. Following a good pregnancy diet will bring only benefits to the mother and especially the baby as he needs proper nourishment for developing and growing without any problems.
Most people say that a pregnant woman has to eat for two persons. This is partially true. It is recommended that the daily intake of a pregnant women to be increased with 100 cal in the first trimester then in the second and trimester with 300 calories. Extra snacks like a fruit, a sandwich, or yoghurt can cover up the daily food supplements the pregnant woman needs. Prenatal vitamins are also recommended to be included in the pregnancy diet. They will often make up for any nutritional deficiency that the mother might have in her diet during pregnancy.
Folic acid must be included in the pregnancy diet as is good for reducing the risk of having a baby with malformations of the brain and spinal cord, also known as the "neural tube". For example one of the most frequent defects that occur in the neural tube is Spina bifida. The baby suffering of this malformation will have a spine that is not closed and several nerve damaged that will make him paralyzed or suffering of mental retard. Folic acid is also a good sustainer of the increasing maternal blood volume. This supplement can be found in green leafy vegetables, beans, nuts, and citrus fruits. If used as a pill, the pregnant women should take one pill daily during the first three months of pregnancy.
Another useful supplement that must be included in the pregnancy diet is the Iron. This supplement helps the blood of the mother and baby carry oxygen. Daily supplement of iron during the second and third trimester is needed as the iron storage of the mother is mostly not enough. This mineral can be found in fish, poultry, cereals and dried fruits.
Calcium is also good for pregnant women and is a must have in pregnancy diets. Calcium and vitamin D are good for the future bones and teeth of the baby and also in preventing the mother from loosing her own bone density during the 9 months of pregnancy.
Avoid taking supplements of vitamin A as they can harm the baby. Vitamin A is found in fish liver oil so do not eat that either.
pregnancy diet should not include some aliments as they might harm the baby. caffeine should be limited to one cup of coffee a day, fish like Shark, Swordfish, King Mackerel and Tilefish should also be avoided during pregnancy and artificial sweeteners should moderately be consumed.
If you have nausea during pregnancy and see that the vitamins you take are making it worse ask your current doctor to change them for a different kind of vitamins that can be chewable. This form of vitamins is easier to tolerate than the form you have to swallow.
Also the pregnancy diet should have lots of fruits and vegetables, rice and potatoes, food that is rich in proteins (try chicken meat, eggs and pulses). Fiber is also recommended as it prevents constipation that usually affects pregnant women. Fiber is found in pasta, vegetables, fruit and wholegrain bread.
Pregnant women should also consider cutting down on biscuits, cakes and sweets as they will only contribute with fat and sugar and it is not good to gain to much weight during pregnancy.
If you experience any digestive issues with an iron supplement, ask your doctor about switching to carbonyl iron. This type of iron is naturally regulated by the body to release more slowly, helping to reduce side effects.