“Let food be thy medicine and medicine be thy food.” - Hippocrates
Pregnancy is a whirlwind of stages and fraught with emotion, excitement, and tiredness. You need to paint the nursery, wash the baby clothes, and buy bigger pants to wear. All while attending your prenatal appointments and possibly taking care of other children. With all these things you might start thinking that nutrition in pregnancy is a game-changer. A balanced eating plan doesn't just stave off the anemia and fatigue, but it also energizes you. Nutrients like amino acids and calcium in pregnancy are essential demands for the body. Interesting fact: the most amount of babies born at once is eight...! Just imagine how much energy and calories it takes to grow another 8 humans inside of you!
Eating nutritious foods especially having enough protein is vital for your baby's growth and development. Not only do you want to keep a good blood supply to the baby, you want to keep that blood as healthy as possible. Therefore, it's important to know that some birth defects are caused by nutritional deficiency. Luckily, you can avoid with diet choices and by taking a daily prenatal vitamin.
Weight Gain During Pregnancy
Naturally, your body goes through many body changes. Do you know that pregnant women produce more oestrogen in a day than non-pregnant women do in a year? It is completely natural to have some weight gain and anyone who implies differently is ill-informed. Keep in mind that not only you are adding the weight of the baby. There're pounds and pounds of additional fluids that adds up to your system no matter what your pregnancy diet is. So be prepared as you move into your second trimester, you will see the number on the scale begin to rise.
Healthy Foods For A Pregnant Woman
Whilst pregnant woman has a number of nutritional needs to keep in mind during all nine months it is important to know which nourishment is healthy for a baby.
The most important two during pregnancy are folic acid and calcium. Both are an essential builder nutrient and an imperative for baby's development. Second place belongs to protein and iron and much of this can be obtained simply through your diet. Be sure to have enough healthy snacks in each trimester. Remember, that you will still need a lot of energy and snacks are a great source of it. Although prenatal vitamin is a great idea, healthy diet is about more than just popping a pill.
Overall pregnancy nutrition
Fruits and vegetables during pregnancy carry essential vitamins and minerals critical for the baby. There are no limits to the varieties of fruits during pregnancy. You can enjoy all of them just keep an eye on your overall sugar consumption. While veggies - oh god, veggies are the best thing you can eat while carrying a baby. It's just that many women have issues with nausea and trouble tolerating. However, keep your eyes peeled for unique and creative recipes to enjoy your veggies and pack them in at each meal. Author's advice: apricots, mangoes, pomegranates and guava are ones to consider. The first two are rich in vitamins A, C, and E. Pomegranate juice may hold promise for preventing pre-eclampsia, growth restriction and preterm birth. And guava contains a varied combination of nutrients. It can help relax your muscles, aid digestion, and reduce constipation.
Protein and whole grains In Pregnancy
Getting the proper amount of protein during pregnancy is extremely important. You are quite literally building another person who demands for a healthy nourishment. No need to go overboard on dairy, but good options are eggs, Greek yogurt and moderate pasteurized cheeses. Whole grains are essential building blocks and are a marvelous part of any balanced diet. Grains like oats, brown rice, barley and wheat berries are excellent starts during pregnancy. Grains are full of iron, selenium, and magnesium, which your growing baby demands for just about every part of the body.
Foods To Avoid During Pregnancy
So you've made it past the nausea stage and are starting to have an appetite again. Hurray! With all the delightful things on the menu, it's important to bear in mind that there are some foods pregnant women should avoid:
Alcohol and Tobacco during pregnancy are a no go at all costs. It is majorly detrimental to the baby growing inside of you. While caffeine isn't the worst thing you consume, don't go cold turkey on your morning cup. A recommendation is 200 milligrams or fewer per day. Unpasteurized food and dairy products are not helping you as well. Bear in mind that "soft cheeses" these days are often pasteurized, but still really scrutinize labels. Make sure all your dairy has gone through the necessary pasteurization.
Raw Fish and Raw Meat
Believe it or not, standards on raw fish are evolving for pregnant women. After all, future moms in Japan have been eating sushi for centuries, and the population is still thriving. If you choose to eat raw fish, do so occasionally. Dine it only at reputable establishments, and steer clear of fish with high levels of mercury like swordfish. In opposite, raw meat should be a hard pass due to all the potential bacteria and pathogens. You don't want to risk your baby's growth since it can decrease with every additional bite.