How to Eat for A Healthy Pregnancy
Wow, you are going to have a baby.What you eat now will have a big impact on the health of you and your baby.Eat right and you are doing a lot to minimize your risk of pregnancy complications. Learning what to eat during pregnancy has never been easier than it is now.
First, remember that once you hit the second trimester, good nutrition during pregnancy requires that you eat about 300 more calories a day.Getting enough calories without overdoing it is important, as both you and your baby need the energy.Sure you are going to need extra calories, but this is not a license to eat anything you want.You will be eating just 300 calories. A glass of milk or one banana equals 100 calories and a slice of whole wheat bread, and ounce of cheese and a half of cup of grapes equal 200 calories.You will see how much more food you can eat when you eat this way, rather than having that donut you crave.
Your baby will be better off if you eat at least 3 servings of protein every day.Protein will supply important building blocks for your baby. Protein is very easy to come by and your options are endless.To get enough calcium, you can drink 3 glasses of milk, 2 cups of yogurt and 3 ounces of cheese.
In addition, you will need at least four servings of calcium daily.Not only will the calcium help your baby’s bones to grow, it will also protect your own.There are lots of tasty foods that supply calcium, such as milk, cheese, yogurt and ice cream.
Aim for at least three servings of vitamin C. Your body does not store vitamin C so you need a fresh supply of it every day.You have lots of choices for getting vitamin C, as there are lots of fruits and vegetables that have high levels of vitamin C. You also want to make sure you get three to four servings of green leafy and yellow vegetables and fruits. Most of these veggies and fruits will also count toward your vitamin C intake, so that is double the benefit.
Try to eat at least one or two servings of other fruits and vegetable too, as they will supply you with other nutrients and much needed fiber.You might consider bananas, apples and onions for foods in this category.You need to get 6 or more servings of grains and legumes daily.In addition to having good amounts of fiber, these foods also are high in vitamins B and E. Try eating brown rice, whole wheat breads and even air popped corn to get your servings of whole grains and legumes in.
Be sure to get enough iron, as it is one of the most important nutrients for you and your developing baby.Iron demand will be at it’s greatest when you are pregnant, so be sure to get enough in your diet.It is important not to ignore this.Getting enough iron will prevent you from getting anemia.It is also not uncommon for physicians to prescribe iron supplements to pregnant women, just to be sure they are getting enough.
A fit pregnancy gives your baby the best chance for healthy development. And while it is always a good idea to eat well every day, when you are pregnant it is essential that you eat well every day.
