Pregnancy Diet And Nutrition Plan Know How

Almost all pregnant women get too little protein, vitamins, calories and minerals in their pregnancy diet and nutrition plan.  The calories are for energy, but too much will make you gain weight.  If your diet is poor to begin with, you need to make an immediate change and transition into eating nutritious meals which is the best thing you can give your baby.

Iron is essential for healthy clean blood, and Omega essential fatty acids are important for a developing fetus and are also vital for neurological development.  By keeping yourself healthy you can minimize the emotional ups and downs associated with pregnancy.

You can break down your daily requirements on your healthy pregnancy diet and nutrition plan as follows:

healthy pregnancy diet and nutrition plan

Fluids are essential; you should drink at least eight glasses of water each day.  You are not only eating for two, you are drinking for two too.  And keep in mind that if you are exercising or if it is very hot, you should drink more water.  Clean pure water is best.  Water keeps your skin soft and elastic, minimizing on stretch marks after birth.  Water eases constipation, helps to rid your body as well as your baby of toxins and waste products.  Water eases constipation, reduces excessive swelling, urinary tract infection and also pre term labor.  The saying “water is life” is very true and you should take your water intake seriously.

Protein

Proteins are the building blocks of your baby’s development.  Some great sources of protein is hard cheese, yoghurt, eggs, fish, chicken and lean meat like lean beef, lean lamb and lean pork, beans and nuts.

healthy pregnancy diet and nutrition plan

Your daily intake should preferably not exceed 75grams.

healthy pregnancy diet and nutrition plan

Vitamin A

Vitamin A is vital for cell growth, for healthy skin, strong bones and also healthy strong eyes.  You can include Vitamin A into your healthy pregnancy diet and nutrition plan with green leafy and yellow color fruit and vegetables.  You need about four servings each day.

healthy pregnancy diet and nutrition plan

Vitamin C

Vitamin C is for tissue repair, wound healing, also for development of strong and healthy teeth and bones.  Fresh fruit and vegetables are a great source of Vitamin C, like oranges, kiwis, mangoes, red peppers, cauliflower, tomatoes.  You should have at least three servings of Vitamin C included in your pregnancy diet and nutrition every day.

healthy pregnancy diet and nutrition plan

Calcium

Calcium is vital for building strong bones and teeth and also helps to regulate blood pressure.  But that’s not all, although we always just think about bones and teeth, but it is also essential for muscle, heart and nerve development.  Good sources of calcium to include in your healthy pregnancy diet and nutrition plan include yoghurt, hard cheese, low fat milk, sesame seeds, cooked green vegetables such as broccoli and spinach.  You should include four servings in your pregnancy diet and nutrition every day.

Calcium and Vitamin D should be taken together.  Vitamin D taken during pregnancy greatly reduces the risk of complications, contrary to previous beliefs, Vitamin D is not toxic and you can safely take it during pregnancy together with Calcium.  Vitamin D helps with the absorption of Calcium from the small intestine and it also helps in the control of the deposition of Calcium in the bones and teeth. In order for the Calcium to be sufficient in regulating blood pressure, the intake of Vitamin D should be adequate.  These Vitamins are found in eggs, organ meats, salmon, sardines and herring.  But you can also just sit in the sun and soak up some Vitamin D, as the skin manufactures it from exposure to sunlight.  But be wary not to burn yourself in the sun, about 20 minutes 3 times a week is enough.  And also just your face, arms and hands will be enough exposure.



healthy pregnancy diet and nutrition plan

Whole grains and legumes is something you and your baby needs in just about every little part of your bodies.  These are packed with B vitamins.  Whole grains and legumes are a great source as well as cereals, oats, rye, barley, peas, beans and peanuts.  You should have about six servings of these each day.

healthy pregnancy diet and nutrition plan

Fresh fruit and vegetables are rich in potassium and magnesium; they contain antioxidants that are all great for you and your baby.  Start to think of the colors of the rainbow.  You should include as many colors of fresh fruit and vegetables into your daily pregnancy diet and nutrition, like sweet corn, onions, green peas and beans, mushrooms, avocados, blueberries, pomegranates, apples, bananas, watermelon, kiwi fruit and all other fresh fruit and vegetables you can lay your hands on.  You should have as much as you like, but nothing less than two servings per day.


healthy pregnancy diet and nutrition planVitamin supplements, you can take a prenatal vitamin supplement together with your daily healthy pregnancy diet and nutrition plan.  It is insurance and a bit of peace of mind that you are being as healthy as possible at all times during your pregnancy.  You do still get those days when you just cannot get to your healthy pregnancy diet and nutrition plan, and then you are covered.  This happens especially if you are a working woman.  You might be on the run and does not have time, or you feel terribly sick and cannot stomach anything then you are still balanced.  But do not rely on this the entire pregnancy, this is just a backup.  You must keep in mind that no pill can make up for the good nutritious diet you need.

Then also do not feel bad in case you find yourself indulging a little bit every now and then.  These moments will happen as when we are pregnant sometimes we only think with our stomach and not the brain.  Be assured that you will try your best as much as you can, and also follow the nice rule of 80/20.  It means that you will be good if you can keep to your healthy pregnancy diet and nutrition plan 80% of the time, and only indulge 20% of the time or less.

Listen to your body and give in to your cravings a little from time to time, but try not to over indulge.  Cravings are also your body and your baby’s way of telling you what you need.

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