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Eating Healthy During Pregnancy

Eating Healthy During Pregnancy...

A healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy.

Eating healthily during pregnancy will help your baby to develop and grow.
Eating Healthy During Pregnancy
While there are many reasons why adopting a healthy lifestyle is especially important during pregnancy, the number one reason is to ensure the health of your baby.

All throughout the months of pregnancy, your baby is rapidly growing and developing and what you are consuming has a direct impact on the health and well-being of your child.

Knowing this, there should be nothing stopping you from eating healthy during pregnancy.

Have in mind now you are eating for two. Whatever you eat, your baby eats as well.

In reality your baby actually takes your nourishments, so you must eat enough for both of you.

The healthier you eat the better it is for the pregnancy and you, therefore before every meal think about eating healthy during pregnancy.

Never miss a meal when pregnant, especially breakfast. Breakfast is the most important meal of the day, and your baby has probably been waiting since he/she woke up in the middle of the night.

You may learn that if you wait so long before eating, you start to feel sick, and this is your body telling you to eat.

Make sure you are getting enough of the food you require daily. It takes 4-6 servings of dairy a day for a healthy pregnancy, and this can include different cheeses, milk, and yoghurt.

This provides your baby with calcium, which it'll demand to develop well. Adding further calcium to your diet wouldn't hurt you either, especially your teeth and bones.

Try laying off the sweets for a week, and replace them with healthier items, and see how alive you experience.

You don't need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need.

It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take some supplements as well, to make sure you get everything you need.

Fruit And Vegetables In Pregnancy

Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation.

Eat at least five portions of a variety of fruit and vegetables a day - these can be fresh, frozen, canned, dried or juiced.

Always wash them carefully.

Starchy Foods (Carbohydrates) in Pregnancy

Starchy foods are an important source of energy, vitamins and fibre, and are satisfying without containing too many calories.

They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal.

These foods should be the main part of every meal. Choose wholemeal instead of processed (white) varieties, or potatoes with their skins on, when you can as they contain more fibre.

Protein in Pregnancy

Eat some protein foods every day. Sources of protein include...

  • meat (but avoid liver)
  • fish
  • poultry
  • eggs
  • beans
  • pulses
  • nuts.

Choose lean meat, remove the skin from poultry, and try not to add extra fat or oil when cooking meat.

Make sure eggs, poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked all the way through.

Check that there is no pink meat, and that juices have no pink or red in them.

Try to eat two portions of fish a week, one of which should be oily fish such as salmon, sardines or mackerel.

Dairy Foods in Pregnancy

Dairy foods such as milk, cheese, fromage frais and yoghurt are important in pregnancy, because they contain calcium and other nutrients that your baby needs.

Choose low-fat varieties wherever possible, such as semi-skimmed or skimmed milk, low-fat lower-sugar yoghurt and reduced-fat hard cheese.

Aim for two to three portions a day.

Healthy Snacks in Pregnancy

If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate.

Instead, choose something healthier, such as...

  • sandwiches or pitta bread filled with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad
  • salad vegetables, such as carrot, celery or cucumber
  • low-fat lower-sugar yoghurt or fromage frais with fruit
  • hummus with wholemeal pitta bread or vegetable sticks
  • ready-to-eat apricots, figs or prunes
  • vegetable and bean soups
  • unsweetened breakfast cereals, or porridge, with milk
  • milky drinks
  • fresh fruit
  • baked beans on toast or a baked potato.

In addition to benefiting you baby, eating healthy during pregnancy will also provide benefits to you as well.

Filling up on foods that are high in nutrients and vitamins will keep you feeling energetic and upbeat.

Filling up on junk food will cause your body to crash and burn which will bring about severe fatigue and possibly even depression.

Light snacks throughout the day will keep your energy level at its peak.

You may experience iron deficiencies during your pregnancy which can lead to iron deficient anaemia.

There are several foods that you can add into your diet that are high in iron such as green leafy vegetables, beans, or tofu.

You can also take iron supplements to increase your intake as well.

There are several benefits that you will see from adopting a healthy diet during your pregnancy.

There is no need to stop your healthy lifestyle after you have given birth!

Continue choosing healthy foods and you will improve your life in many ways as well.

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