When many women find out that they are pregnant, keeping their baby healthy by developing a nutritional pregnancy eating plan is the first thing on their mind.
Developing a pregnancy eating routine requires tracking and a significant amount of work; however, it does not have to be difficult to create a plan that will work for you.
Week by week, finding well-rounded and nutritional meals to eat will be a breeze.
Pregnancy Eating Plan
Beginning a proper pregnancy diet plan is often the hardest part. It is typically not a good idea to increase the size of the portions you eat after the first trimester has already passed.
It is better to eat quality meals rather than large meals. Beginning in the fourth month of pregnancy, it is normal to put on four or five pounds each month.
It is important to put on weight, but typically no more than 30 pounds is healthy. It is best to consult a doctor about weight gain and your pregnancy dieting plan.
Babies with birth weights that are too low or too high are both susceptible to more health problems than infants in the normal range.
Grains are an important part of a nutritional pregnancy eating plan. The typical pregnant woman will require six ounces of grain each day.
One slice of bread and one cup of pasta are the equivalents of about one ounce. Other sources of grains are cereal, tortillas, and rice.
Most of the grains consumed should be considered whole grains.
Pregnant women should consume about two cups of fruit a day. Fresh fruits are better than those that are frozen and canned, which often contain sugary syrup.
Fruits are great for pregnant women because of the amount of fiber they supply. They help to keep the digestive system flowing correctly.
Fruits are also great sources of vitamin C, of which pregnant women need about 70 mg a day. Oranges and strawberries are great sources of vitamin C.
Though many people see fruit as an optional food group, they are necessary to make any pregnancy eating plan healthy.
Vegetables, about three cups a day, are essential to a nutritional diet.
Fresh vegetables, rather than canned, are ideal. The vegetables should also vary in color.
Spinach is one of the healthiest vegetables for pregnant women because it contains calcium, iron, and folic acid.
Spice up a dinner with a side of broccoli, peppers, or tomatoes. Vitamin A, another essential nutrient, is found in carrots, sweet potatoes, and certain types of squash.
No healthy pregnancy eating plan would be complete without mention of protein.
Meat and beans are great sources of protein for pregnant women. One serving is about the size of a deck of cards, and a pregnant woman typically needs two servings of protein a day.
Meats should be lean and while fish is generally okay, the servings should be limited.
Eating too much fish may expose the fetus to mercury poisoning. In addition to providing protein, red meats also provide necessary iron. Keeping proportions in mind is the key to getting the correct amount of protein in a pregnancy eating plan.
Folic acid is extremely important to developing a healthy infant. For women who plan to become pregnant, taking folic acid before conception is a great way to plan for a healthy pregnancy and delivery.
Sources of folic acid include dark, leafy vegetables and lima beans. Taking at least .04 mg a day will help prevent conditions such as spina bifida.
It is best for pregnant women to consult their physicians to determine the specific amount of folic acid necessary to incorporate into your pregnancy eating plan.
Calcium is important to help develop strong bones, muscles, and nerves. Not only does it help to keep your bones and teeth strong but it also helps the baby develop.
Pregnant women typically need 1,000 mg each day. The best sources of calcium are dairy products, including milk, pudding, yogurt, ice cream, and cheese.
Those who don’t like dairy products can eat green vegetables and beans. A woman should incorporate about three cups of dairy products into a pregnancy eating plan each day.
Iron is important for carrying oxygen in the body, which keeps the muscles operating as they should.
Aside from red meats and beans, women should also incorporate cereals, grains, and peanuts into their diets. You can also talk to a doctor about including an iron supplement into your pregnancy eating plan if you don’t feel you are getting enough iron.
Although most foods are safe for pregnant women to eat, there are some foods to avoid. Unpasteurized foods should not be a part of a pregnancy eating plan.
Pregnant women should never consume soft cheeses for this reason. Bacteria can lead to infection, miscarriage, or preterm delivery. During pregnancy, it is also important to avoid alcohol. It is linked to several birth defects, including Fetal Alcohol Syndrome.
Mercury poisoning may result from consuming swordfish, oysters, and raw fish dishes. Women who experience pica, a craving for non-food items, should not give in to the cravings. Call a doctor immediately instead of consuming the item, which is often chalk or dirt.
While you should avoid some foods at all costs, there are some which require limits. You do not have to cut them out of your pregnancy eating plan, but pay attention so that you are not consuming too much.
These food items include fish and caffeine. Caffeine, which is even found in chocolate, should be limited to 300 mg a day. This is about two cups of coffee.
Women can also integrate certain foods into their pregnancy eating plan to help them deal with the side effects of pregnancy. To combat morning sickness, implement crackers or cereals.
Fruits and vegetables added to a pregnancy diet plan can be used to fight constipation.
Pregnancy Eating Plan – The Conclusion
Even though morning sickness and other side effects of pregnancy might make it difficult to eat a balanced diet, it is important to try. Taking prenatal vitamins and eating the correct nutrients will help to maintain a healthy pregnancy.
Eating small meals several times a day is one way to ensure that you get all the nutrition you need. A pregnancy eating plan should account for all of these meals.