The Most Important Tips For Your Pregnancy
When you are pregnant, it is safe to say that your body requires a lot more nutrients, such as minerals, vitamins, and more calories overall. But, here you may find it challenging, or even overwhelming the process of maintaining yourself and your baby without going a bit off of your nutrition plan.
This is why you need to stay away from the poor eating habits and the unhealthy foods. Try and keep your body and your growing baby as healthy as you can.
Tips For Your Pregnancy
In order to do that, we have comprised a list of the most important nutrition tips you should follow while you’re pregnant.
Here it is:
- Consume more fiber – when you’re expecting a child, you need a dieting plan that is high in veggies, fruits and whole grains in order to help you prevent the constipation and keep the feeling of fullness for a longer period of time. The foods that are high in fiber are packed with the minerals and vitamins you need and which are essential to your body and the development of your baby. This is why you should opt for getting about 25 to 35 milligrams of fiber each day.
- Bulk up on calcium – most people are aware of the fact that the calcium helps you build stronger bones, but did you know that it is crucial for the skeletal development of the baby? You would want to focus on consuming at least a gram of pure calcium in a day, so try to implement as many calcium rich foods into your dieting plan as you can.
- Get the adequate iron – because the iron is the compound that transports oxygen, your baby needs a healthy dose of it in order to develop in a proper way. This mineral is very difficult to get enough of during the pregnancy, but it is the most important one in order for your baby to develop normally and grow, and of course to avoid the premature delivery. So, when you’re pregnant, make sure you include foods rich in iron in your every day meals.
- Finally, consume foods that are rich in all nutrients:
* low fat dairy – you need the extra calcium when you’re with a child, and the low fat dairy contains both – the whey protein and the casein.
* legumes – peas, beans, lentils, soybeans, chickpeas, are all excellent source of fiber, protein, iron, calcium and folate, and they are all plant based. Actually, just one cup of any of these legumes will provide you with 90% of your daily folate needs.
* sweet potatoes – giving the fact that they are rich in beta carotene and fiber, they are an excellent choice.
* salmon – it is packed with the essential omega 3 fatty acids which the pregnant women can get a lot of use from.
* eggs – the eggs contain about 77 calories, along with some quality protein and fat. They are also filled with minerals and vitamins which are important for both the mother and the child.
The choline, which is a compound found in the eggs, is essential for the development of the brain and the overall health. One egg contains about 115 milligrams of choline, which is 25% of the recommended daily dose for pregnant women.
* leafy greens – the kale, broccoli, spinach, and the other leafy green all contain fiber, Vitamin K, Vitamin C, Vitamin A, iron, calcium, folate and potassium. They are also filled with antioxidants, are high in fiber, and are connected to reduced risk of a low birth weight.
* lean meat – chicken, beef and pork are all rich in protein, choline, and B complex vitamins which are proven to be essential during a pregnancy.
* berries – they are filled with water, fiber, Vitamin C, healthy carbs and rich plant compounds.