Foods To Eat When Pregnant To Ensure Proper Pregnancy Nutrition.

As a responsible mother-to-be you are already aware that proper nutrition while pregnant

is very important to ensure the proper development and growth of the life inside you. This means you have to choose the right foods to eat when pregnant. Although the principles behind healthy eating do not really change during pregnancy, there will be some fine tuning that needs to be done to your diet.

First of all, proper pregnancy nutrition requires increasing your intake of proteins and certain vitamins and minerals such as iron and folic acid. Most people are led to believe that pregnant women must "eat for two." This is a misconception that needs to be corrected. Eating better and healthier most certainly does not mean eating a lot more. You only need about 300 calories more per day for energy, and this isn't a lot.

So how do you decide what foods to eat when pregnant? You must eat a variety of foods (but in moderate balanced portions) to get all the necessary nutrients that you and your baby require. You should have from six up to eleven servings of breads, preferably whole grains, two to four servings of fruits, three servings of proteins (from fish, eggs, poultry, or nuts), four or more servings of vegetables, and four servings of dairy products. You can eat sweets and fats, but only sparingly.

Make sure to choose foods that contain high fiber content such as whole grains, pasta, rice, cereals, along with fruits and vegetables. Calcium rich foods and dairy products are also a must - you must get 1000-1300 mg of calcium daily during pregnancy. You also need at least 27 mg of iron, and at least 70 mg of vitamin C.

Folic acid is one of the most important vitamins and should be central to pregnancy nutrition. Make sure your choice of foods to eat when pregnant include rich sources of this nutrient such as dark green leafy vegetables, oranges, tomatoes and legumes. Take note that deficiency in folic acid can lead to neural tube defects in your baby. Your diet must also be rich in vitamin A, rich sources of which are pumpkins, carrots, sweet potatoes and turnips. However, keep in mind that just as there are good foods to eat when pregnant, there are also foods that must be avoided. These include fast foods, junk foods, and foods that are raw or uncooked.

Proper pregnancy nutrition also requires taking vitamin and mineral supplements. Supplementation helps make sure that you and your baby are indeed getting all the nutrients you need. There are many supplement formulations and brands made exclusively for pregnant women; your obstetrician will recommend some to you.

Pregnant women who eat healthy and well and gain a sensible amount of weight (in a gradual manner) are likely to have healthy babies. If you want to provide your child with a good start at life, make sure you choose only the right foods to eat when pregnant.

by: Roger Noonan

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