Prenatal diet plays
an important role in right growth and development of the baby. Understanding a
prenatal diet helps an expecting mother to know which foods should be consumed
and avoided during pregnancy. Read on to find tips on prenatal diet for a
Good nutrition is very important during pregnancy. So, a lot
of stress is given on prenatal diet. The diet helps the child grow and develop
in the right way. There are lots of misconceptions and that should be made clear
so that the would-be mother remains assured of the right way.
It is important you take well balanced diet adding 300 more
calories per day and take prenatal
vitamin supplements as suggested by your doctor. It seems difficult at
times due to cravings and morning sickness, but eating well during pregnancy is
Tips for Healthy Eating
Have a quick look at some prenatal
Add a Variety of Food
Items to Diet
Eat variety of food items so that you get the required
calories and you do not get bored out of eating same things daily. Think about
alternatives and add them to your diet.
Try to use fats and sweets occasionally so that you save yourself from putting
extra fat in your body.
Vital Vitamins and
When you are pregnant, it is very important you get all
and minerals from your daily diet. Your doctor will prescribe you some over-the-counter
vitamin supplements so that the lacking ones get covered.
Ensure Intake of
Select at least one citrus fruit or any source through which
you get the daily dose of Vitamin C. Oranges, grapefruits, strawberries,
cauliflower, mustard greens and many more are good and natural source of
Ensure Intake of
Carrot, pumpkin, spinach, sweet potatoes, apricots and many
more are rich in Vitamin A. Include at least one of these in your diet everyday.
However, excess is restricted here as it may result in fetal malformations.
Foods to Be Avoided
Avoid alcohol as much as you can because alcohol has been
said to be the reason behind maximum premature births, birth defects and mental
retardation cases in new born. Avoid eating soft cheeses. Instead take hard
cheese, cottage cheese, yogurt, cream cheese or processed cheese.
Prenatal Diet Dos and
Here are some dos and don’ts associated with the prenatal
- Keep a watch on your
- Avoid very spicy and oily
food items as far as you can.
- Limit your caffeine intake
and this includes chocolates along with your coffee.
- Drink at least 6 – 8 glasses
- If you suffer from morning
sickness, eat small meals instead of taking three large ones and drink
liquids separately from meals.
- Increase your intake of
dairy products and take care that you take at least four servings of dairy
- Choose food items that are
rich in fiber. Eat fresh fruits and make sure you eat vegetables daily.
Take whole grain breads and cereals.
- At least three servings of
iron rich food daily are important when you are pregnant so that the daily
requirement of iron gets fulfilled.
- Dark green leafy
vegetables are rich in folic acid and every pregnant woman needs 0.4 mg of
So, if you keep these points in mind, you will feel much
better and comfortable during pregnancy. There are few things that are natural
and you should not worry much about it. For example, food cravings are normal
during pregnancy. You need not stop yourself just because you will add few
pounds. On the other hand it is also important that you know when to stop
because excess of anything is bad.
If you have any problem that prevents you from taking
balanced meal during pregnancy, you should consult your doctor. You can also
contact nutrition experts to help you maintain nutrition and good health during