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Pregnancy Topics..

You are here : home > Pregnancy > Weight Gain, Diet & Exercise > How to Eat Well During Pregnancy

How to Eat Well During Pregnancy

Eating well during pregnancy is the mantra for a successful and healthy pregnancy. Find out about pregnancy diet and healthy eating habits during pregnancy.

The right nutrition is one of the most vital elements of a successful and healthy pregnancy. Not only this helps your body to be nourished and replenished, but also paves the way for a comfortable and safe
pregnancy and you will have a healthy bundle of joy in your arms after nine months!

Pregnancy is surely a natural state when a woman conceives, but it is a tough challenge for the body to meet the requirements of nourishing the growing foetus and holding the stamina intact. So, treat yourself with a healthy diet that takes care of all your nutritional requirements, for your own system as well as for the baby.

The Pregnancy Diet in Brief

As mentioned above eating well during pregnancy is absolutely essential. An ideal pregnancy diet is a very simple concept; it is simply a chart incorporating the prime features of healthy eating. There is nothing out of the blue, just the following the ideal habits and taking care of supplements that are suggested by the doctor after monitoring your condition and status. Empty calories are always to be avoided. Check that the nutritional requirements are met in your regular diet and it is always in the desired quantity.

Eating Well During Pregnancy

Here are some tips on how to eat well during pregnancy:

Including Variety of Food Elements

Incorporate a wide variety of food elements in your regular diet, so that you do not tend to get bored. It is generally recommended that your daily diet should include 6 to 11 servings of whole wheat grains or cereals, 2 to 4 servings of fruits, 2 to 4 servings of veggies, 4 servings of dairy items and three servings of protein rich food like fish, meat and eggs.

Eating Fibre Rich Food

Eat food rich in fibre content. They are healthy, especially during pregnancy when most women experience some common pregnancy issues like constipation and indigestion or inflated tummy. Avoid white flour and go in for the whole wheat flours in your breads and pastas and have lots of cereals.

Monitoring Vitamin and Mineral Intake

The vitamin and mineral intake should be well maintained. Doctors advise a prenatal vitamin supplement so as to ensure that your body is replenished with vitamin regularly. So make sure that you take the recommended dose without fail.

Taking Enough of Calcium

Take in enough calcium. They are adequately found in dairy products. An ideal pregnancy diet must have at least 1000 to 3000 mg of calcium on a daily basis. If you are allergic to lactose, you can opt for soy milk and other soy products.

Have Green and Leafy Vegetables

Food items like spinach, green leafy vegetables along with other iron supplements that are recommended by your doctor should be a part of your daily diet. Make sure that you have no less than 27 mg of iron every day.

Include Vitamin C in Your Diet

Have enough vitamin C in your diet through a wide variety of citrus fruits, berries, broccoli, cauliflower, tomatoes, green pepper, Brussel sprouts and mustard greens. You must take in at least 70 mg of vitamin C every day.

Have Foods Rich in Folic Acid

Your regular diet must include at least one strong source of folic acid. It can come from legumes, green leafy veggies or veal. A minimum of 0.4 mg of folic acid regularly effectively ensures the safety of your pregnancy and prevents the possibility of the baby being born with neural defects.

Include Vitamin A in Your Diet

There must be at least one good source of vitamin A in the regular diet. They are abundantly present in apricot, carrot, beet green, cantaloupe, pumpkin, sweet potato, squash and spinach.

Make sure that you stay away from all unhealthy habits like smoking, alcohol and caffeine. Junk food, fats and sweeteners should be avoided. Check that the cholesterol intake is low or negated completely. All these simple healthy eating habits will ensure that your health is good, stamina is high and fitness levels are high; it also helps to prevent premature delivery or miscarriages.

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Bambino.5 years ago
This article is really great and it highlights the importance of eating right in pregnancy. I feel that you can continue to eat normally like before during pregnancy. Regular meals and snacks, and a healthy eating regime are to be followed in pregnancy.
Macy Stainer.5 years ago
You can eat everything in pregnancy provided you do not have any complications in pregnancy. Eating healthy and being happy is the key to a healthy pregnancy. If in doubt, it is better to consult your doctor. The food you eat during pregnancy should be healthy, wholesome and provide all the nutrients besides you have to take a multivitamin supplement also.
Marvin Fionaa.5 years ago
I got pregnant with my first son three and half years ago and I realized that eating during pregnancy can be a difficult proposition as there are many do’s and don’ts. you need plenty of protein, calcium, iron and folate. I was very confused but luckily I got my hands on a book which was a Guide to Pregnancy and all my doubts got cleared.
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