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oh baby!
Nutrition During Pregnancy
What you eat during your pregnancy is very important, both for you and
your baby. After all what you eat your baby eats as well. It is not true
that you need to eat more, in fact women should only increase their calorie
intake by about 300 a day during the second and third trimesters. It
is more important to eat the right types of food to ensure that you and your
baby are in fact getting the right nutrient's.
How Much Weight to Gain?
This really depends on your lifestyle, were you at
an ideal weight when you fell pregnant or were you overweight? Had you been
exercising before you fell pregnant, or did you start when you fell
pregnant?
You see, if you were an ideal weight before you fell
pregnant, you should gain about 25 pounds, However if you were under
weight before pregnancy, you should try to put on about 28-40 pounds,
and over weight moms should put on about 15-25 pounds.
You will need to eat the
right types of food
to ensure that you are not putting on the wrong amount of weight, and also
to ensure that your baby is getting the right kind of nutrition.
Vitamin Rich Diet:
By including fruits, vegetables, animal products an assortment
of whole grain foods and fortified cereals, you should be getting all the
nutrients you and your baby need during the pregnancy. Also remember
that Prenatal vitamins are an insurance policy, but should not
replace a proper diet.
Fat Soluble vitamins:
Vitamin A and Beta carotene: fish,
milk eggs, dark orange and green vegetables, such as carrots
& spinach
Vitamin D: milk, fatty fish, egg
yolk's
Vitamin E: vegetable oil, margarine,
nuts, spinach and wheat germ
Vitamin K: dark green
leafy vegetables
Water soluble vitamins
Vitamin C: Citrus fruits and juices,
strawberries, potato, tomatoes
Thiamin (B1): Whole grain fortified
cereals, rice, pasta. organ meats
Riboflavin (B2): Meats, fish,
poultry, dairy products, fortified cereals, fish
Niacin (B3): Fortified cereals and
breads, meat, fish, peanuts, milk, eggs, fish
Pyridoxine (B6):Poultry, fish, liver,
pork, eggs, soyabeans, oats and peanuts
Cobalamin (B12): Poultry, meats,
fish, eggs, and dairy products
Biotin: liver, eggs, grains, yeast
and dried peas.
Pantothenic acid: Meats, poultry,
whole grains, dried peas and beans
Pregnant women should try and eat the following a day:
- 9 servings from the bread, cereal,
rice, and pasta group
- 4 servings from the vegetable group
- 3 servings from the fruit group
- 3 servings from the milk, yogurt, and
cheese group
- 3 servings from the meat, poultry,
fish, dry beans, eggs, and nuts group
It might be worth your while to contact a dietitian, to ensure
that you and your baby get all the
correct nutrients, and to ensure that you put the correct
amount of weight
during your pregnancy. Another way of ensuring that your weight
remains constant during pregnancy is to
exercise
regularly.
This article
was provided by
pregnancy-info.net
Thanks!
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