Diet for a healthy pregnancy

A pregnant woman needs to ensure that her diet provides enough nutrients and energy for her baby to develop and grow properly, and also to make sure that her body is healthy enough to deal with the changes that are occurring.
For a healthy pregnancy, the mother’s diet needs to be balanced and nutritious – this involves the right balance of proteins, carbohydrates and fats, and consuming a wide variety of vegetables and fruits. If you are pregnant and your diet may be impacted by ethical beliefs, religious requirements, or health conditions, you should check with your doctor.
The mother should follow a varied, balanced, and nutritious diet, and it must include:
Fruit and vegetables – she should aim for five portions of fruit and/or veggies per day. They may be in the form of juice, dried, canned, frozen, or fresh produce usually have higher vitamin and other nutrient content. Experts stress that eating fruit is usually better for you than just drinking the juice.
Starchy carbohydrate-rich foods – including potatoes, rice, pasta, and bread.
Protein – good animal-sourced proteins include fish, lean meat and chicken, as well as eggs. Vegan mothers should consider the following foods as good sources of protein. Beans, lentils, legumes, nuts, seeds and nut butters are also good sources of protein. (Beans, lentils and legumes are also rich in iron)
Eating seafood reduces anxiety during pregnancy – British and Brazilian researchers that pregnant women who regularly ate seafood had lower levels of anxiety compared to their counterparts who did not.
Fats – should not make up more than 30% of a pregnant woman’s daily calories. Researchers from the different Universities state that a high-fat diet may genetically program the baby for future diabetes.
Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you did before you became pregnant.

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