What Should I Eat and Shouldn’t Eat?…
When you are pregnant, what you eat and drink will influence your child’s health while he or she is developing in your womb. The food you eat and the beverages you drink take on new meaning. In fact, some may even present danger to your developing baby.
It is important that pregnant women should try to think much more carefully about what they are eating because the food and drinks that they take are the main source of nutrients for their growing baby. For instance, pregnant women need calcium and protein to support the growth of their baby’s bones and tissues. In addition, folic acid is also necessary to prevent any neural tube defects.
What Should I Eat and Shouldn’t Eat?…
If you are expecting, it is important that you start having nutritious and well-balanced meals. Your meals should include a wide variety of foods from the four main food groups.
- Fruits and Vegetables. For instance, you should include various fruits and vegetables in your meals. You can purchase these fresh, juiced, frozen, or dried. It is recommended that you take at least five portions of these foods every day. You should also include berries in your meals. These are delicious snacks and they even taste great if you mix them with pancakes or cereals. Moreover, they are packed with folate, fiber, Vitamin C, and potassium. Dark green leafy vegetables should be included in your diet as well, as they are rich in vitamins like Vitamins C, K, and A, minerals, and folate.
- Beans like black beans, pinto beans, white beans, black-eyed peas, and soy beans should be eaten as well. These are good sources of protein, fiber, iron, folate, calcium, and zinc.
- Whole Grains. Whole grains should also be included in your diet. You can find them in enriched, whole grain cereals and breads. In fact, these are good sources of folic acid, iron and fiber. You can even eat popcorn, as it is considered a whole grain. However, you should not stop there. There are actually a lot of whole grains that you can include in your diet like oatmeal, barley, and quinoa.
- Lean Meat, Fish, and Eggs. Lean meat must be included in your diet, as well. Examples of lean meat include meat, chicken, fish, and eggs. You should take at least two portions of lean mean every week. However, deli meats and hotdogs should be avoided unless they are heated properly. Eggs are good sources of protein and amino acids that are good for you and your baby. However, you should never eat undercooked or raw eggs as they may increase the risk of salmonella poisoning. You have to make sure that the eggs are cooked thoroughly.
- Dairy Products. Dairy foods must also be included on your diet. For instance, you should include milk, yoghurt and cheese in your diet. You can eat one cup of plain and low-fat yoghurt instead of flavored once. Low fat and plain yoghurt contains more calcium, protein and no added sugar.
Alcohol, Caffeine and Pregnancy
Experts recommend that you avoid drinking alcohol and caffeine during pregnancy. In fact, too much alcohol taken while you are pregnant can seriously affect the development of the growing baby. Drinking beverages with high caffeine content should be avoided too. Caffeine can be found in coffee and soft drinks. You should avoid having more than 200mg of caffeine every day, which is equivalent to two mugs of instant coffee or five cans of cola. High levels of caffeine can cause low birth weight in babies and excessive amounts can cause a miscarriage. Instead, you should consider drinking decaffeinated colas or hot drinks.
Should I go On a Diet While I’m Pregnant?
When you go on a diet while being pregnant, you are risking your baby’s health. In fact, there are some diets that can actually leave you low in folic acid, iron, and other vitamins and minerals that you and your baby need. You should not be bothered if you are gaining weight, as this is considered as a positive sign that you are having a healthy pregnancy.
If you are overweight, you can consult your dietitian or your primary health care provider to improve your dietary regimen. One way to improve your diet is to cut back on foods that are high in sugar and fat. In addition, you can also adhere to an exercise routine that is fit for pregnant women.
It is important to remember, however, that weight gain varies among pregnant women. Weight gain during pregnancy depends on various factors. Thus, it is important that you adhere to a healthy and balanced diet. You should aim for three healthy meals and two snacks per day. If you are having food aversions, heartburn, morning sickness or indigestion while pregnant, you should have small frequent healthy meals throughout the day.