While you are pregnant you need to take extra care of your nutrition because now you need to feed two bodies. Proper nutrition during pregnancy is very important for you and your baby’s health. If you will take proper nutrition during pregnancy than it will be helpful for long-term as your baby will be healthier and he or she will continue to grow strongly throughout his life.
Nutrition Plan During Pregnancy
Now by correct nutrition we do not mean that you start to eat heavily and start eating beyond your diet capacities but what we mean is that your food should be high in vitamins and many minerals. Calcium is the most important mineral that your baby needs during these months and it can reach the child only through you. Milk and its products like cheese, pudding, yogurts are the best sources of calcium.
Another important important nutrition is folic acid which is very important for the fetal brain and spinal development.
Vitamin B12 is also needed for the brain and nerves development. Vitamins B12 is easily found in animal products but if in case you are vegetarian then you can use soy milk or soybeans. Another important requirement is protein and during pregnancy you need to increase the protein intake by minimum 12 g per day. Again animal products are good sources of protein for vegetarians they can use soy milk, vegetables, seeds, grains etc.
Now since you know the various proteins and minerals that are essential during the pregnancy that does not mean you immediately start consuming them like anything, it is recommended to have small regular diets. Always try to eat non-fatty foods, foods that are rich in potassium and carbs.
Your focus should not be just on filling your tummy but on the essential nutrients required. Do not skip meals and take a balanced diet.
Following a hygienic routine and eating well-balanced nutritious food is the best thing which you can do for yourself and your baby. Avoid intake off tea, coffee etc and undoubtedly things like liquor, smoking shall not be consumed under any circumstances. Although if you will read online you will find mixed opinions about caffeine but researchers have proved that caffeine can cause miscarriage. Another harmful food is peanut butter which actually results in allergic reactions in your child even though if you have never suffered with any kind of allergic reaction in your life.
This Is Important
We would like to stress again just because now you need to eat for two people does not mean that you increase the intake of your diet and start eating additional calories. Additional calories can put stress on your child’s wellness. If you need to concentrate on a particular food than protein is the one to go for. Protein is essential for development of cells in your child’s body and would also help you to ease your tiredness.
One for more food ingredient is fiber which helps you to maintain regularity which is an usual symptom of pregnancy. Cheese and bread are the best food to take for fiber and protein. Stuffed nuts, eggs, veggies, bean dips are good source of protein as well.
Lot of non vegetarian women consume fish because it is a rich source of protein and calcium but not every fish can be eaten during pregnancy. Fishes like shark, swordfish, tile fish, king mackerel should be avoided because they contain high level of mercury which is very harmful. If you need to eat fish then go for shrimp or tuna or pollock or catfish and even Salamon.
If you are on the non vegetarian diet then you need to ensure that everything is cleaned and cooked properly. During pregnancy your body becomes prone to various food related infections like salmonella , listeriosis , botulism, toxoplasmosis etc and due to which you can catch fever, diarrhea, shivering, headache, stomach discomfort etc. etc.
Not only just non vegetarian food but any kind of food should be cleaned and cooked properly so that all bacteria are removed otherwise it can result in miscarriage or can produce other harmful effects on your child. There is a misconception that only cat foxes are the reason for toxoplasmosis but even uncooked and raw veggie tables and meets can also be contaminated with this disease.
These three trimesters are very important for your child’s life and proper dietary plan should be prepared. Depending upon any other underlying health issues or other symptoms you might need to regularly change your diet plan as well. Seeking help with a nutritional expert could be a good step. The nutritional expert can advise you with additional vitamin supplements but they should not be used as a replacement of healthy diet because a higher intake of vitamins specially Vitamin A can trigger health problems in your child.