Pregnancy is an exciting time for a woman. The pregnancy can be emotionally and physically draining. Healthy eating during pregnancy can help a woman keep up her strength and provide valuable nutrition for the growing fetus. Failure to eat right during a pregnancy can cause serious problems for the baby and mother.
More Calories?
A woman should plan to eat about 300 extra calories per day during her pregnancy. 300 calories are not much, and those calories need to come from nutritious foods. It is important to gain only the weight needed to sustain a healthy pregnancy. Healthy eating during pregnancy can help a woman achieve her goals when it comes to gaining weight during the pregnancy.
Iron and Calcium
Foods that are rich in iron and calcium are very helpful for mother and baby. Doctors recommend about 27 milligrams of iron every day. Eggs, red meat, dark greens like spinach and collards, beans and cereals that are high in iron are some great choices. Calcium enriched foods include cheese, yogurt, milk and cottage cheese. Experts recommend anywhere from 1,000 to 1,300 milligrams of calcium per day for a pregnant woman.
Vitamin C
Vitamin C is another important key to healthy eating during pregnancy. 70 milligrams of vitamin C per day are recommended for pregnant women. Raw fruits and veggies are excellent sources of vitamin C. Strawberries, oranges, broccoli, tomatoes and green peppers are packed with the nutrition needed to promote a healthy pregnancy.
Folic Acid
Folic acid can help reduce some birth defects like spina bifida and other neurological disorders. Dark green leafy vegetables are good sources of folic acid. A pregnant woman only needs 0.4 milligrams of folic acid a day. Legumes and beans are also good options to get the necessary folic acid in the diet. Spinach, whole grain breads and organ meats are rich in folic acid as well.
Avoid These
Healthy eating during pregnancy will also require a woman to avoid some foods and beverages. Alcohol and caffeine are unhealthy and should be avoided as much as possible. If a woman needs a daily caffeine fix, experts recommend no more than 200 milligrams a day. This equates to about one cup of coffee. Experts advise women against some fish due to high mercury levels. Undercooked eggs or meat can be dangerous as well. Any unpasteurized dairy products and juices should be avoided due to an increased risk of E. coli or listeria poisoning.
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