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What to Eat While Pregnant

According to the U.S. Department of Health & Human Services, what your spouse eats right before and during your pregnancy can affect the health of your growing baby. Even before she starts trying to get pregnant, you should take special care of her health.

Make sure she eats healthy meals and snacks and take a multivitamin every day. If you are both unsure about eating healthy during pregnancy, talk to your doctor.

Does my spouse really need to "eat for two?"

According to the U.S. Department of Health & Human Services, your spouse will need additional nutrients to keep her and the baby healthy, while she is pregnant. But, that does not mean she needs to eat twice as much. She should only eat an extra 300 calories per day. A baked potato has 120 calories. So getting these extra 300 calories doesn't take a lot of food.

Make sure she does not to restrict her diet during pregnancy either. If she does, the unborn baby might not get the right amounts of protein, vitamins, and minerals. Low-calorie diets can break down a pregnant woman's stored fat. This can lead to the production of substances called ketones. Ketones can be found in the mother's blood and urine and are a sign of starvation.

Why do pregnant women crave certain foods?

According to the U.S. Department of Health & Human Services, the desire for "pickles and ice cream" and other cravings might be caused by changes in nutritional needs during pregnancy. The fetus needs nourishment and a woman's body absorbs and metabolizes nutrients differently while pregnant.

These changes help ensure normal development of the baby and fill the demands of breastfeeding once the baby is born.

Other Nutrients Does My Partner Need For a Healthy Pregnancy

Folic Acid: According to the U.S. Department of Health & Human Services, Pregnant women need 400 micrograms (400 mcg) of folic acid every day to help prevent birth defects. Folic acid is also important for any woman who could possibly become pregnant. Folic acid is a B vitamin that helps prevent serious birth defects of a baby's brain or spine called neural tube defects. Getting enough folic acid can also help prevent birth defects like cleft lip and congenital heart disease.

An easy way to get enough folic acid is to take a multivitamin every day. Most multivitamins sold in the U.S. contain enough folic acid for the day. But be sure to check the label! Choose a multivitamin that contains 400 mcg or 100% of the Daily Value (DV) for folic acid. Getting enough folic acid is most important very early in pregnancy, usually before a woman knows she is pregnant.

So, at least one month before your partner tries to become pregnant you should make sure she is getting enough folic acid. Women who are already pregnant need to get enough folic acid every single day. Another way to get enough folic acid is to start your spouse eating a serving of breakfast cereal that contains 100% DV for folic acid, every day. Check the nutrition label on the box of cereal to be sure. It should say "100%" next to folic acid. Orange juice, spinach and legumes are also good sources of folic acid.

Iron: Pregnant women need twice as much iron - 30 mg per day - than other women. The Centers for Disease Control and Prevention (CDC) recommends that pregnant women start taking a low-dose iron supplement (30 mg/day) or a multivitamin with iron beginning at the time of their first prenatal visit. Ask your doctor what she recommends.

Prenatal vitamins prescribed by your doctor or those you can buy over-the-counter usually have the amount of iron your partner needs. But be sure to check the label to make sure. Pregnant women should also eat lots of iron-rich foods. Some good sources of iron include lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals. Pregnant women need extra iron for the increased amount of blood in their bodies. Iron helps keep blood healthy. Plus, your baby will store iron in his body to last through the first few months of life. Too little iron can cause a condition called anemia. If your spouse has anemia, she might look pale and feel very tired. Your doctor checks for signs of anemia with the routine blood tests taken at different stages of pregnancy. If your doctor finds that she has anemia, she will give special iron supplements to take once or twice a day.

Calcium: Pregnant women aged 19 to 50 years should get 1,000 mg/day of calcium. Younger pregnant women need even more - 1300 mg/day. Most women in the U.S. don't eat enough calcium. So many pregnant women will have to change their diets to get their fill of this important mineral. Low-fat or non-fat milk, yogurt, cheese or other dairy products are great sources of calcium. Eating green leafy vegetables and calcium-fortified foods like orange juice and breakfast cereal can also provide calcium. If your partner's diet is not providing 1,000 mg/day of calcium, talk to your doctor about taking a calcium supplement.

Water: Pregnant women should drink at least six eight-ounce glasses of water per day. Plus, pregnant women should drink another glass of water for each hour of activity. Water plays a key role in your partner's diet during pregnancy. It carries the nutrients from the food she eats to your baby. It also helps prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections. Drinking enough water, especially in the last trimester, prevents dehydration. Not getting enough water can lead to premature or early labor. Juices also contain water.

But juice also has a lot of calories that can cause one to gain extra weight. Coffee, soft drinks, and teas with caffeine actually reduce the amount of fluid in the body. So caffeinated drinks do not count towards the total amount of water your spouse needs every day.

The Seven Best Foods To Eat When Pregnant.

Pregnant women must ensure that they receive proper nutrition throughout their pregnancy so that their unborn child will be healthy and well-developed. There are important foods to eat when pregnant that every expecting woman should be aware of, as she is not only eating for herself but for her baby as well.

Here are specific food groups that have essential vitamins and nutrients needed by a pregnant woman to have a healthy pregnancy and a healthy baby. Foods rich in iron are foods that a pregnant woman should eat to ensure that her baby receives adequate amounts of oxygen in his blood as well as over-all blood supply for both mother and child. There are many pregnant women who develop iron-deficiency anemia during their pregnancy and this can affect the babys development. To have a sufficient amount of iron, expecting women should eat meat, specifically red meat, liver and poultry.

Aside from iron-rich foods, pregnant women must eat foods that are rich in Vitamin C. Vitamin C helps in repairing damaged tissue for mother and child, boosts the mothers immune system as well as helps in absorbing iron in the body. Vitamin C is easily found in citrus fruits like oranges, strawberries as well as fruits and vegetables like tomatoes and peppers.

Pregnant women must not cut off carbohydrates from their pregnancy diet especially the complex carbohydrates as this food group contains essential nutrients like Iron and B vitamins. To get a dose of complex carbohydrates, eat whole grain pasta, oatmeal and wheat bread.

Protein-rich foods are also good foods to eat when pregnant since they aid in cell building for the fetus. Protein can be found in both animal and plant sources like meat, poultry, fish, legumes and tofu.

For bone, teeth and muscle development for the baby, pregnant woman must consume adequate amounts of calcium. If a pregnant woman doesn't take enough calcium the baby will absorb her calcium which can result in osteoporosis for her later in life. Cheese, yoghurt, milk and vegetables like broccoli are rich in calcium.

Fruits and vegetables must be the staple food for any pregnant woman as these food groups contain the most essential nutrients, minerals and vitamins needed for pregnancy like Vitamins A, B, C and E as well as riboflavin, folic acid, magnesium and potassium. Expecting mothers should eat fruits and vegetables like carrots, spinach, banana, apples and kale.

Lastly, fats can also be good foods to eat when pregnant but should only be taken in moderation. Fats are needed for the babys development as they help in absorbing some vitamins. Feel free to include ice cream, butter and mayonnaise in your diet but never go overboard.

With these quick guidelines on what foods to eat when pregnant, delivering a healthy baby and having a healthy pregnancy can easily be achieved. Supplement these foods with prenatal vitamins, eight-glasses of water and enough rest. Never skip meals and eat frequent small meals to have a very healthy pregnancy.





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