Are you pregnant? Then you are looking for healthy food that can benefit both of you and your baby through the journey of pregnancy. Unfortunately, almost every woman gains some weight during her pregnancy. But how much is the acceptable gain of weight and what gain exceeds the red line? And do you really have to eat as twice as much? It has often been said that a pregnant woman should eat for two people, but this is not true. What you really need is the good and healthy nutrition for you and your baby; it’s the quality of food not the quantity that matters. Your growing baby gets all its nourishment from your umbilical cord, so good nutrition is very important. You must make sure that you will have all the necessary vitamins. The short in any vitamin will mean your child’s deprivation of it.

The first thing you should know is that, if the pregnant woman needs 2100 calories per day, you need 2500 calories per day. The normal total weight increase during all the journey of pregnancy is 10 -11 kg.

Good nutrition or a well-balanced diet should contain something from all the food groups: dairy products, fruit, vegetables, fish, meat, eggs, fat and carbohydrates. Foods like meat, fish, eggs, dairy products and beans are rich in protein. You should also have amount of fats which can be found in oils, margarine, dairy products and nuts. You can find carbohydrates in foods like bread, pasta, potatoes, rice, corn and other grain products.

It’s so vital during your first trimester to have foods rich in folic acid, which can be found in barley beans, fruit, green vegetables, orange juice, lentils, peas and rice. Also, you can take it in the form of supplements. Folic acid is important during pregnancy for the creation of the baby’s nervous system. It also can help prevent neural tube defects such as spina bifida and other congenital malformations such as cleft palate or cleft lip.

Furthermore, during pregnancy you need more iron than usual to produce all the blood needed to supply nutrition to the placenta. Green vegetables are good source of iron. You need to know that tea and coffee can interfere with the body’s absorption of iron. Take care!
You also need to have the minerals zinc and calcium, which can be found in diary foods, such as milk, cheese, and yoghurt. You will need to have plenty of fiber. This helps prevent constipation and is found in wholegrain bread, pasta, rice, pulses and fruit and vegetables.

You should take supplements containing 10mcg of vitamin D each day, as it’s found in a small number of foods.

Related Posts

1. 7 Healthy Weight Loss Diet Tips
2. Negative Calorie Diet and Food
3. Negative Calorie Counting Diet
4. Raw Food Diet Weight Loss
5. Balanced Food Charts with Calorie Counter Diet
6. Oatmeal Diet Plan