What women eat and drink during pregnancy is the source of nutrients for their babies. Therefore, they need to have a healthy diet plan, including healthy foods, vegetables, and fruits. It is expected for you to eat unhealthy food, such as pizza, snack or soft drink, but you need to limit the amount and exercise and eat healthy more. This article will give some advice to create a healthy diet plan for mothers during pregnancy.
What are the essential nutrients for pregnant women?
According to American College of Obstetricians and Gynecologists (ACOG), pregnant women need more Vitamin A, Vitamin C, Vitamin D, Vitamin B6, Vitamin B12, Folic Acid, Calcium, and Iron for a healthy pregnancy.
Vitamin A for good vision, strong immune system, and faster cell growth. Similar to vitamin A, Vitamin C strengthens your natural defenses, and protect your cells, manage high blood pressure and lower risk of heart diseases. Likewise, Vitamin D strengthens bones and teeth, supports lung function and cardiovascular health. In addition, Vitamin B6 helps improves mood and reduces depression. Finally, Vitamin B12 help kid grows healthier, prevent osteoporosis, reduce the risk of macular degeneration, and also provide an energy boost.
Folic Acid supports your body to produce and maintain cells and also prevent cancer. It can be dangerous if you consume too much Folic Acid. However, pregnant women should take more folic acid because it is not harmful to unborn babies. Remember to consume the exact amount as prescribed by your doctor. Folic Acid can be found in dried beans, peas, lentils, oranges, whole-wheat products, liver, asparagus, beets, broccoli, Brussels sprouts, and spinach.
Calcium helps your body to build and strengthen your bones. It also supports the heart and muscles to function properly. You can absorb Calcium through milk, cheese, broccoli, cabbage, okra, soya beans, tofu, nuts, bread, soya drinks, and bonefish.
Iron carries throughout the body and helps cells can produce energy. It also helps clear the CO2. Fortified breakfast cereals, cooked oysters, white beans, dark chocolate, organ meats, soybeans, and spinach are foods, which are rich in Iron.
What should you eat and what should you avoid to create a healthy diet plan for mothers during pregnancy?
You should eat a lot of nutritious foods during your pregnancy. To maximize the nutrient intake, you should eat and drink more fruits, vegetables, lean protein, grains, milk, yogurt, and cheese.
Caffeine intake should be limited and you should avoid fish, which has a high level of mercury, such as White Tuna, Shark, Sword Fish, King Mackerel, Marlin, Orange Roughly, and Tilefish. Overall, you should avoid eating fish or don’t eat too much.
Additionally, you should also avoid eating raw meat and unpasteurized food. Because they can contain lots of bacteria, which is very harmful to you and your baby. You can find more information to create an ideal diet for pregnancy from here.