Proper nutrition during pregnancy is essential for healthy growth of your baby. Healthy diet during pregnancy is essential to help mother stay fit and well, also. Be sure to get a variety of foods so all the nutrients can be completed. Healthy eating during pregnancy does not mean it is a particular diet.
Getting the right balance of nutrients that mother and baby need is necessary. A variety of foods should be eaten every day. It is recommended including 6-11 servings of breads and grains as daily servings, two to four servings of fruit, more than four servings of vegetables, 3 servings of protein sources (fish, meat, eggs, poultry or nuts), and do not forget of four servings of dairy products. Nutrition and well balanced meals are important for pregnant women, so starting today, take a variety of foods. Here are several foods to serve as the basis for a daily menu:
Vegetables and fruit
Five portions each day is the best. Fruit and vegetables provide minerals and vitamins. Pregnant women sometimes have experience difficulty in digestion; vegetables and fruit will prevent constipation. They can be bought frozen, fresh, dried, canned or juiced. Pregnant women can eat raw to get the benefit of the nutrients they contain, but raw fruit and vegetables should be washed carefully. Cook vegetables lightly in a little water.
Starchy foods (carbohydrates)
Starchy foods are satisfying without containing too many calories. They are a valuable source of fibre and vitamins. For every meal, these kinds of foods should be the main part, include potatoes, bread, breakfast cereals, pasta, rice, maize, noodles, oats, sweet potatoes, cornmeal and yams.
Pregnant women should eat protein every day, include meat (non of liver), poultry, eggs, pulses, beans, and nuts. Try to remove the skin from poultry for the best result and always cook it all the way through using a little fat. Fish is the best source of protein, eat at least two portions of fish a week. Oily fish such as mackerel or sardines is best.
Include cheese, milk, yoghurt, and dairy foods. These are essential to complete the need of calcium and other nutrients that the baby needs. If possible, choose low-fat varieties, such as skimmed milk or semi-skimmed, half-fat hard cheese and low-fat yoghurt. Two – three portions a day is the best.
Foods high in fat and sugar
Pregnant women need fat and sugar too, but only in a small amount, includes all spreading fats(such as butter), salad dressings, oils, chocolate, cream, crisps, pastries, cake, ice cream, fizzy drinks and puddings.
Pregnant women are always hungry! Here are some food to choose as healthy snacks:
- Salad vegetables, such as celery, carrot or cucumber
- Sandwich or pita bread filled with lean ham, grated cheese, mashed tuna, sardines, salmon and salad
- Hummus with vegetables sticks or bread
- Low-fat yoghurt or fromage frais
- Ready-to-eat apricots, prunes or figs
- Unsweetened breakfast cereals, with milk or porridge
- Vegetable and bean soups
- Fresh fruit
- Fruit juices or Milky drinks both of them should be unsweetened
- Baked beans on toast or a baked potato
By maintaining high quality diet during pregnancy, you maximize your chances to have a healthy and fit baby.