Foods To Eat When Pregnant & The Importance Of Good Pregnancy Nutrition.

Congratulations! You are now in the family way

. As you relax and realize that you are carrying a miracle of life, you will begin to get pre-occupied with a million-and-one worries and concerns about things that need doing. First things first; you should visit your doctor the moment you realize that you are pregnant. That way, he or she will guide you in dealing with more important things like pregnancy nutrition. Knowing the foods to eat when pregnant is a major factor in ensuring you and your baby's health as you go to full term.

Proper nutrition is essential in determining the future well-being of your child. By understanding the right foods to eat when pregnant and avoiding foods that pose major risk factors, you reduce the possibility of birth defects, low birth weight and mortality. In addition to maintaining the baby as well as the mother's health, pregnancy nutrition enables the pregnant woman to have enough food nutrients and energy to cope with the changes in her body and provide for the developmental needs of the baby as it reaches full term. Hence, a pregnant woman who eats well can avoid all known risks of pregnancy complications and ensure the delivery of a perfectly normal and healthy baby.

There are a few requirements in maintaining a well balanced pregnancy diet. Having foods that are high in vitamins, minerals, proteins, carbohydrates, fats and folate will deliver immense health benefits. Usually, proper pregnancy nutrition requires women to eat foods from five main food groups daily; Bread, cereals and grain group, vegetable group, fruits, meat, poultry, beans, eggs and nuts group, and the dairy group.

One of the best strategies in maintaining proper pregnancy nutrition is consuming a variety of foods. A pregnant women needs to consume an extra 10 grams of protein per day to support normal fetus growth and development. Protein is a food nutrient that is seldom included in pregnancy supplements so you need to get it from meat, poultry, beans, eggs, nuts and dairy products.

Folate is an vital element for the pregnant woman and the following foods need to be on the top of her list of foods to eat when pregnant; Orange juice, spinach, fortified breakfast cereals, breads and pastas. Folate plays a crucial role in preventing neural tube defects that may occur early in the pregnancy. You need to get 600 mcg of folate daily to ensure your baby's normal brain and neural tube development. Your doctor will also prescribe folic acid to ensure adequate daily intake.

Calcium is essential in developing healthy bones and teeth in the baby and in maintaining strong bones to support your body as it undergo certain changes. Broccoli, almonds, tofu, okra, milk and milk products are calcium-rich foods.

Constipation is a regular health complaint during pregnancy. This explains the necessity of integrating fiber into proper pregnancy nutrition. Whole grain breads and cereals, nuts, seeds and fruits are helpful in this regard.

The essential foods to eat when pregnant should also contain nuts, salmon, avocados, olive oil and sunflower oil. All these foods contain healthy fats that ensure central nervous system development in the fetus.

by: Roger Noonan

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