It is very important for pregnant women to eat healthy during their pregnancy. However sometimes they are confused about what the special diet is because they would receive so much information that it is quite difficult to understand them fully and follow such tips in a correct way. Here are a few tips for pregnant women to know in pursuit of the best diet suitable both for the mother and the baby.
Iron is vital to meet the requirement of blood supply both for baby and mother, especially following the 20th week of pregnancy. Apart from the iron taken through prenatal vitamins, it is strongly recommended by doctors that during pregnancy 30 to 50 mg of iron per day is necessary so as to avoid anemia as well as iron deficiency. It is clear that if pregnant women could have enough iron, it could help them reduce tiredness which is common for them during pregnancy. The foods with high-content of iron include soy products, molasses, beef and dried fruit.
It is necessary for pregnant women to have three servings of protein each day; because protein is regarded as the building block for human cells and that is of importance in each stage of pregnancy. As babies grow very quickly, they need to receive plenty of protein in their development. Therefore, in the diet of pregnant women, cottage cheese, fish, beef, chicken, eggs, turkey and yogurt should be included.
3. Vegetables and fruits.
It is kindly advised that as pregnant woman, you should have five servings of vegetables and fruits everyday, for vegetables and fruits are much helpful in getting rid of irritability, constipation and low blood sugar as well as fatigue, and. During your pregnancy, you should incorporate leafy vegetables and yellow fruit into your daily diet, something like spinach, broccoli, cantaloupe and mango. These kinds of vegetables and fruits are vital important for the growth of baby’s cells, eyes, bones and skin. The squash, carrots, yams and apricots should be also included in the diet of pregnant women. In addition, it is better to have a glass of vegetable juice or a fruit smoothie so as to meet the requirement for vegetables and fruits.
4. Legumes and whole grains.
It is strongly suggested that pregnant women should need six servings of legumes and whole grains everyday. By doing so, they should take wheat bread, rice, granola, cereal, tortilla, cornmeal, oat bran, lentils, crackers, beans, popcorn or split peas. Such carbohydrates will be much helpful for those pregnant women suffering from nausea, for crackers and breads could offer a useful coating for the stomach and at the same help absorb the excess of stomach acids. Furthermore, such foods could also help reduce constipation because of their function in the production of daily bowel movements through extra fibers.
Four servings of calcium are necessary for pregnant women everyday, for calcium is very important for the growth of baby’s heart, bones and teeth. In addition, calcium is the vital part in preventing pregnant woman from having osteoporosis later in their life, since the developing baby would receive calcium from the bones of her or his mother. If possible pregnant women should drink a large amount of milk and take much cheese and yogurt as well. In order to get enough calcium, pregnant women should some juices rich in calcium, like tomato juice or V-8 juice regularly during their pregnancy.
It is well-known that fat is not widely received among different dieters. On the contrary, pregnant women do need fat in their diets, because fat is necessary for developing baby in brain growth and eye development. Therefore, pregnant women should incorporate some mayonnaise or butter into their diet or have some sausage or bacon when having their breakfast. However, they are not suggested to take too much fat, in the fear of unnecessary weight gain during pregnancy. The pregnant women should remember that less than 30 percent of calorie intakes need to come from fat in their everyday diet.
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