Pregnancy Diet
How to Maintain a Healthy Pregnancy Diet
If you have just become pregnant, you should not start off by beginning to “eat for two.” An increase in appetite is normal for expectant mothers as the pregnancy causes your body to use an additional 300 calories a day. Many women, however, consume much more that they need and have to deal with serious weight issues after the baby has been born. There are several different types of foods that you can eat to ensure that you and your baby enjoy a healthy pregnancy diet.
Recommended Amounts of Food
The medical community has carefully outlined the recommended amounts of foods that are needed to maintain a healthy pregnancy diet. You should have six to eleven servings of breads and grains daily. If you were on a low carbohydrate diet when you became pregnant, you should put this aside until after your child is born. You should also have four or more servings of fruits and vegetables (preferably steamed and not fried).
You should also make sure that you eat four servings of dairy products per day. The calcium that is found in these foods is vital to the development of your baby as he grows. It will also help you to maintain strong bones and teeth during the pregnancy as well.
These doctors also recommend three servings of proteins such as meat, poultry, fish, eggs, and nuts. If you are a vegetarian, you can retain this type of eating style. You should just replace the meat with vegetable dishes that are high in proteins.
There are other nutritional needs that also need to be met in a healthy pregnancy diet. Foods that are high in fiber contain many of the nutrients that your changing body will need. If you are experiencing bowel problems during your pregnancy, these foods are also helpful in this area. Foods that contain fiber include wheat bread, cereals, pasta, fruits, vegetables, and rice.
Iron-rich foods and foods that contain vitamin C are also important in a pregnancy diet. Many meats contain iron, while foods that have vitamin C include oranges, grapefruits, and strawberries. Foods that contain folic acid should also be present. These foods include green leafy vegetables, veal, and legumes.
Foods to Avoid
There are several different foods and beverages that you should avoid in your pregnancy diet. Certain types of fish should not be eaten due to the high content of mercury that is present in them. Mercury has been proven to be linked with a variety of birth defects. These fish include shark, white snapper, tilefish, and king mackerel. Eating raw fish such as oysters and clams is also not recommended.
The use of saccharin should also be avoided in your pregnancy diet. Clinical tests have proven that this substance has the ability to pass through the placenta and can remain in your baby’s fetal tissue. Other artificial sweeteners can be used instead.
It goes without saying that caffeine and alcohol are two of the biggest “no-nos” in a healthy pregnancy diet. When eliminating coffee and other caffeinated beverages from your diet, you need to keep in mind that chocolate also contains this substance and should be eliminated as well.
Consult Your Doctor
These are just a few of the many foods that you should include in a healthy pregnancy diet. For more information, you can contact your obstetrician.