Pregnancy will brings a whole host of changes in the womanʼs body which can be quite sudden and make their appearance of somewhat older looking. In the historic days it is always advisable that a woman should eat enough for two, but this has proved to be a way off mark during the scientific studies. What is suggested is to consume extra 300 calories, though women who are habitually prone to overeating may develop other health conditions that need to be taken care of. A pregnant mother needs to be aware of the food that is most suited to her and the baby that is growing inside her.
As a healthy individual you have always been particular about your diet, but pregnancy brings with it some new requirements that you need to be aware of. The correct diet for a mother will ensure the fetus to grow properly and avoids any complications during the period of pregnancy. Below are a few nutrition guide for pregnant woman.
No to foods that contains high calories. Eat whole grain foods and make sure that any food that you eat has a high nutritive value and not a high calorie value.
To ensure that the bone growth of the fetus is maintained as it should be, and even the mother does not lose her bone density, it is necessary that a pregnant woman has in her diet at least 1500 mg of calcium per day. This is quite often never maintained in a normal diet, and hence a pregnant mother needs to sake enough calcium rich foods like tofu, salmon, green leafy vegetables and sufficient dairy products. The doctor may also suggest additional supplements.
Food that is rich in iron is a necessary part of the diet of a pregnant woman. You can get this from fish, poultry, eggs, enriched grains and leafy vegetables. This absorption of iron from the items in your diet is very slow and the doctor will definitely ask you to take iron supplements. These supplements sometimes cause constipation if the supplements are not taken along with the food. Food that is rich in Vitamin C could help to improve the absorption of iron.
A daily dose of at least 400 mg of folic acid can prevent a lot of birth defects that are common in babies. Folic acid rich foods are green leafy vegetables, beans, grains, oranges, liver and lean meat. You can also opt for folic acid supplements and medical advice is to take prenatal vitamins that have folic acid.
If you are pregnant, never try to diet fast. Skipping meals is definitely not recommended. You need to eat enough to gain the weight that your medical advisor has suggested. Make sure that you are always getting all the minerals, vitamins and other nutrients that your body needs. You should eat at regular intervals and ensure that your blood sugar levels are where they should be and do not peak and dip.
Keep yourself hydrated by drinking sufficient water. Quit smoking and say no to alcohol.
Take only those supplements that are recommended by your doctor. If you overdose on supplements, which are suggested by well meaning friends, these can cause problems for yourself and the baby. Anything that you take over and above your suggested diet must have the doctorʼs approval.
Avoid uncooked food and fish that has a mercury content that is above normal.
Follow these guidelines and you will ensure the health of the baby and yourself. This could also ensure that you do not gain unnecessary weight as this can cause problems to you and the baby
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