Moms-to-be have a lot of questions when it comes to their pregnancy. With the question of nutrition, the information can get confusing. A diet containing essential nutrients is crucial to the development of the baby as well as the health and well-being of the mother. Foods that are rich in nutrients will be the first step to ensuring a healthy pregnancy.
A healthy pregnancy diet may help alleviate complications such as morning sickness, fatigue, anemia, and constipation. Good nutrition must continue after the baby is born to ensure that both you and your newborn baby remain healthy. Remember that if you are nursing the baby, you’ll need to be especially mindful of your diet in order for your baby to develop a strong body and mind. The following guidelines will help you sort through what you’ve been hearing about nutrition and get you started on the right path.
Your pregnancy diet should include plenty of complex and unrefined carbohydrates. These would include fresh vegetables, brown rice, whole grains, dried beans, split peas, and lentils. These foods contain important B vitamins, trace minerals, and fiber that are essential to a fit, healthy pregnancy.
A well-known vitamin that plays a big part in pregnancy health is Vitamin C. Be sure to include generous amounts of foods rich in Vitamin C to promote bone growth , and various metabolic processes. Choose berries, citrus fruits, raw broccoli, and cabbage in your diet to ensure you get your dose of Vitamin C every day.
Calcium is one of nature’s building blocks. A diet rich in calcium ensures that your baby will develop strong bones and teeth. If your diet is lacking calcium, your body will draw calcium from your own bones and teeth to meet your developing baby’s need, leaving you deficient for your own needs. Don’t worry if you don’t drink milk; there are many calcium rich foods, including broccoli, kale, and turnip greens. Consider adding sesame seeds and almonds to your diet as they are rich in calcium, also.
Your diet should not include things like saturated fat, excessive fats of any kind, processed sugar, and over-processed foods you can get at a drive thru. Avoid as much pre-packaged foods as possible and eliminate sugary or salty snacks from your diet. Also, now is a good time to quit the soft-drink habit. And, of course, any alcoholic drink is forbidden. All these food types will only add unnecessary weight to your frame, as well as the frame of your baby. An unhealthy diet is also known to be detrimental to the process of delivery and recovery.
A simple rundown of your dietary intake should resemble this (of course with the advise of your doctor): 3 to 4 servings of protein, 2 to 4 servings of fruit, 6 to 11 servings of whole grains, 4 to 6 servings of dairy products, and 6 to 8 glasses of water, milk, and juice. A pregnant mother must follow a healthy diet in order to benefit the developing baby, as well as, maintain her general health, too.
Discuss your diet with your doctor at the first visit. Your doctor or health provider will advise you on proper diet and the required nutrients. If he or she feels you are missing some essential nutrients, you may be prescribed supplements. A nutritionist may be consulted if needed to provide additional information and assistance. Strictly follow the plan devised by your doctor. Proper nutrition and a healthy diet will get both baby and mommy off to a good start.
Tina Titas is a columnist for FunExerciseVideos.com. For the latest trends in pregnancy fitness, visit us and you’ll find pregnancy exercise videos at a great price. Get fit and have fun – what a great combination!