Thursday, April 16, 2015

Tips for a healthy nutrition during pregnancy

December 5, 2012 by  
Filed under Articles

Everyone knows that it is important to have a balanced diet that includes healthy and versified food. This is especially important when you are pregnant. The priority if you are an expectant mom is to keep in mind that you are actually eating for two different individuals; you and the little one growing in your womb.  The fetus needs important nutrients to develop properly; everything the pregnant woman eats, so does her baby.  The better you eat while pregnant, the better your unborn child will be.

You should never skip a meal when you are pregnant, especially not breakfast. This is the most important meal of the day because in the morning you’ve been several hours without food. Moreover, peoples who skip breakfast have less energy during the day and feel tired more quickly.  In pregnant women it can even lead to feeling sick and experience nausea. Also skipping breakfast is the worst thing to do if you wish to lose weight or just keep it steady.  Even for non-pregnant women and men should take time for a healthy breakfast and eat lighter at other meals. It makes it easier to maintain a healthy weight.

Pregnant women should make sure they have throughout the day the food required by her body and her baby.  The mother has to absorb a lot of calcium. 4 to 6 servings of dairy products are recommended each day, which may include some cheeses, milk and yogurt. Most of the time, the doctor will even prescribe a calcium supplement for the mother because the baby needs it in the formation of teeth and bones.

A pregnant woman should also eat plenty of fruits and vegetables. Greens vegetables are always a good choice because they contain many nutrients. It is easy to eat the recommended fruits and vegetables by simply give up on the usual high-calorie snacks, such as cookies or granola bars, and replace them by good fruits or some pre-cut vegetables.  By eating plenty of fruits and vegetables, the pregnant woman will not only provide her unborn child with the vitamins and minerals it needs, but she’ll have more energy as well.  There’s every reason to replace candy and sweets by healthier foods.

There is however, foods that pregnant women should avoid :

• Products made from unpasteurized milk, such as some soft cheeses or cheese made from raw milk.

• Some exotic fish such as shark, swordfish, and some species can be high in mercury.

• Raw eggs

• Undercooked Meat and Delicatessen. If you enjoy meat, future mom, then it is recommended to cook it well or warm it up.

• Soft drinks and caffeinated soft drinks and chocolate.  The least caffeine you will have in your system, the better it will be for the baby. Caffeine increases the frequency of the heartbeats in the mother but also in the fetus.

Drinking plenty of fluids is essential for a smooth pregnancy.  If the expecting mother has doubts about what food to eat it is wise to ask your doctor for advice.  He/she will provide a list of foods to avoid during pregnancy.  Ideally all foods with high content of fat and sugar should be avoided.  Although fast food is not harmful on occasions it should nonetheless be ingested with moderation. Recommended foods for pregnant women unfortunately do not include junk food!

Eating healthy does not mean cutting all the little culinary pleasures of life. It is not forbidden to enjoy a burger with fries from time to time, or the tempting pizza. As for everything else it is exaggeration that is harmful to the health. Sometimes we can lift our mood just by indulging in a good smoothie or a delicious frozen yogurt, healthier and a better nutritious choice than ice cream, for example.  Feeling good is important for the pregnant woman!

Baby will thank you for keeping a healthy and nutritious diet during pregnancy and who knows… you could enjoy it so much that you’ll keep doing it when the pregnancy is over!

Comments are closed.