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
Eating Well During Pregnancy
Here are some tips on how to eat well
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.
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.
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.
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.
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.
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.
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.
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.