Pregnancy Nutrition: Tips To Choose The Most Healthy Foods For You And Your Developing Baby
First of all, I would like to say congratulations on your pregnancy!
And while you’re waiting for your little angel to make their appearance, eating healthy is one of the best things you can do for both yourself and your developing baby. Healthy habits and good nutrition can help optimize the development and growth of your baby as well as safeguarding your own health.
Here are some tips to help you choose the right foods that will help stay healthy while your baby is developing:
1. A Large Focus On Fruits And Vegetables
As a pregnant girl, you need to fill up the fridge with nutritious and healthy produce. This means that you will need to consume fruits and vegetables of every rainbow color as often as you can.
Veggies and fruits contain numerous crucial nutrients needed during pregnancy, particularly Folic acid and vitamin C. Pregnant women require at least 70 milligrams of vitamin C every day which can be found in fruits such as honeydew, grapefruits, and oranges as well as vegetables such as brussels sprouts, tomatoes, and broccoli.
At least 0.4 milligram of folic acid intake daily is recommended if you wish to prevent any neural tube defects. Folic acid is present in large amounts in dark leafy veggies as well as legumes like veal, black-eyed peas, and lima or black beans.
It is recommended that you take at least 4 or more servings of veggies and 2 – 4 servings of fruits daily.
Pro tip: If you are a picky eater and prefer not to munch on crunchy veggies and fruits throughout the day, try using a soup preparing mixer and create a hearty and nutritious veggie soup or fruit smoothies to consume the recommended daily intake.
2. Sneak In Grains And Bread
The body’s main energy source during pregnancy comes from the essential carbs found in grains and bread. Whole grains offer important nutrients such as fiber, B vitamins, iron, and even some protein. You can also get the necessary amount of folic acid from cereals and fortified bread.
Depending on your dietary needs and weight, you should consume between 6 – 11 servings of grains and bread every day.
3. Feast On Protein
Beans, eggs, fish, poultry, and meat are loaded with protein, iron and essential B vitamins that is needed during pregnancy. Your little one needs plenty of protein, particularly during the 2nd and 3rd trimesters. Iron, on the other hand, helps carry enough oxygen to your baby as well as your muscles in order to prevent symptoms such as depression, irritability, weakness, and fatigue.
It is recommended that you have 27 milligrams of protein every day. Veal, turkey, liver, lamb, chicken and lean beef are all great options. Fish and other seafood can also be a great nutritional choice but within guidelines. This is because fish may contain high mercury levels and which can be harmful to your baby.
4. Up Your Calcium Intake
In order to support pregnancy, you are required to consume at least 1000 milligrams of calcium every day. Calcium is crucial for building strong bones and teeth, proper nerve and muscle function as well as normal blood clotting.
And since your developing baby needs a good amount of calcium, your body will take calcium from your bones. And if you do not consume enough to replace it you could suffer from osteoporosis in future.
So, how do you up your calcium intake? Dairy products! These include puddings, cream soups, yogurt, cheese, and milk— lots of milk! Calcium can also be found in some dried peas, beans, seafood, and green vegetables.
5. A Complement To Nutrition
Even though nutrients and vitamins needed during pregnancy should mostly come from your diet, if you think you are not getting the recommended daily dosage then prenatal supplements and vitamins can help you fill the gap.
Prenatal supplements and vitamins are usually taken up to 3 months before conception. You should consult with your healthcare provider about which supplements to choose. Also, keep in mind that supplements and prenatal vitamins are only “supplements” and should be used to complement a healthy diet during pregnancy.