Pregnancy is the period when a woman needs to eat for two people. The food she consumes has a big effect on the growing baby inside her.
The best gift that a mother can give her child is a well balanced nutrition even while the baby is still in her womb. A child’s health relies a great deal on the food nutrients that he receives from his mother. It is very important that the mother plan and eat a well balanced diet to make her baby healthy and strong once she gives birth.
Eating the right kind and amount of food will also help the mother heal earlier after her delivery. A healthy body is also a healthy mind. A pregnant woman will do very well to regularly eat vegetables, fruits, whole grains, legumes, protein and other nutritious foods.
Here are some food groups which should be considered in planning for the daily servings of a pregnant woman.
Protein
This includes meat, beans, poultry products, and milk. Protein helps the development of the tissues, including the brain of the little child. It also maintains the growth of the breast and uterine tissues during pregnancy. It also helps increase blood supply. Experts say that pregnant women need 75 to 100 grams of protein per day. Some excellent sources of protein are fully cooked fish or seafood, chicken, beef, pork, peas, beans, tofu and nuts.
Protein is especially important on the last few months of pregnancy when the child is fast developing before he is born. You will need to eat more so that your organs could better take care of the child inside you.
Dairy Products
A pregnant woman needs around 1000 milligrams of calcium during pregnancy. The nutrients help regulate fluids (in mothers) and build baby bones and teeth. Examples of dairy products are milk, eggs, yogurt, pasteurized cheese, tofu, almonds, salmon, turnip greens and cabbage.
Iron
Together with sodium, water, and potassium, iron helps increase the blood volume and prevent anemia. Ideally, a pregnant woman needs 27 milligrams of iron daily. Iron can be achieved from vegetables, such as collard, turnip, spinach, lettuce and cabbage. A pregnant woman may also get it from eating whole grain sources such as beef, seafoods, cereal and oatmeal.
Folate/Folic Acid
Folic acid is more commonly known as Vitamin B9. It is a very important nutrient in developing DNA. It plays a big role in actually reducing any risk of neural tube defects in a baby. Spina bifida is the most common tube defect that affects the spinal column of a baby. The spinal column does not fully develop and severely affects the child as he grows.
Experts believe that pregnant women must take 600 to 800 micrograms (0.6 to 0.8 milligrams) of folate per day. Examples of daily sources of folate are green leafy vegetables, fruits, whole grain foods and legumes.
Vitamin C
Fruits and vegetables are the main sources of Vitamin C, which help in tooth and bone development of both mother and child. It is also helpful in the immune system particularly of the mother. It is also noted to promote metabolic processes. In fact, experts say that people should take at least 85 milligrams of Vitamin C per day.
Vitamin C is very important also in binding cells together and repairing torn tissues. It helps fight against infections. This is crucial because there are drastic effects on the baby if the mother gets sick.
Other Nutritional Concerns
Pregnant mothers should eat only thoroughly cooked meats to avoid exposure to salmonella and other harmful bacteria. They should also refrain from inhaling tobacco smoke, from drug use, and from drinking alcoholic beverages. It is also advisable to reduce, if not eliminate, caffeinated beverages such as soda and coffee in their daily diet.
Maintaining a sensible exercise program is also encouraged throughout the pregnancy. Exercises such as walking and swimming are acceptable during this period. However, it is best to consult with your OB Gyne before embarking on an exercise program.
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