Pregnancy Diet and Nutrition

Pregnancy Diet and Nutrition

A healthy diet is very important to live a healthy lifestyle, but it is especially vital if you’re pregnant or planning a pregnancy. So, a mother needs-to-be choose a variety of healthy foods and beverages to get the right balance of nutrients that you and your baby need.

A pregnant woman needs more folic acid, iron, calcium and other important vitamins and minerals.

Foods and vegetables in pregnancy

Eat variety of foods and vegetables throughout the day because these provide many important nutrients for pregnancy especially, Vitamin C and Folic Acid.
Eat at least four to five portions of a variety of fruit and vegetables every day – these can be fresh, frozen, canned, dried or juiced. Eat dark green vegetables and wash the fruits and vegetables before eating.

Dairy foods during pregnancy

At least 1000 mg of calcium is needed daily to support a pregnancy that your baby needs. Good sources of calcium include milk, cheese, fromage frais and yoghurt are important in pregnancy.
You should consume at least 4 servings of dairy products daily. Choose low-fat varieties wherever possible, such as semi-skimmed or skimmed milk, low-fat, lower-sugar yoghurt and reduced-fat hard cheese.

Protein in pregnancy

For baby’s brain and organs, women need enough amount of protein during pregnancy. Eat protein foods every day, sources of protein include:

• Beans
• Pulses
• Fish
• Eggs
• Meat (but avoid liver)
• Poultry
• Nuts
• Tofu
• Dried beans
Choose lean meat. Remove the skin poultry, and avoid adding extra oil when cooking meat.

Whole grains

These are an important source of energy in the diet, and they also provide fiber, iron and B-vitamins. At least half of a pregnant woman’s carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice.

Foods to avoid:-
• Alcohol
• Fish with High level of mercury
• Unpasteurized food
• Raw meat

It’s important to eat a variety of different foods every day because it will provide the vitamins, minerals and nutrition that a baby needs for growth and development. Make sure you get everything that you need.

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