A Healthy Pregnancy Diet
Taking healthy diet during pregnancy is of paramount importance for well-being, strong health, and sound vitality of both the mother and the baby. Therefore, a special care must be taken for eating regularly a healthy diet in pregnancy periods. Here, our this very constructive, informative, and benevolent webpage, we are providing rich and refined information about what is a healthy pregnancy diet, best possible healthy pregnancy nutrition, and highly suitable and preferred healthy pregnancy diet recipes.
Qualities of providing enough calories, nutrition, sound health, and superb stamina and strength, are main characteristics of a healthy pregnancy diet. The foods taken by the mother during pregnancy are the main and ultimate source of nutrition to the baby, for nurturing and promoting perfect growth and development of the baby. The healthy pregnancy diet menu must contain all those right and healthy food items which offer about 300 more calories than the usual, together with all essential and beneficial macro and micro nutrients. The most needed vitamins and minerals during the pregnancy periods are --- Calcium, Iron, Vitamin C, Vitamin A, Vitamin D, Folic Acid, and few others. The rich sources of these minerals and vitamins are described in the section below, along with the wholesome and most nutritious foods to be taken during pregnancy.
The food items and beverage products to be avoided strictly during pregnancy are --- fatty foods, junk foods, alcohol, sugary beverages, caffeine, cholesterol-rich food items, food products which are rich in sugar, fatty meats and poultry, high-fat cheese, and other dairy products which are high in fat content.
Pregnancy Eating - What's Safe And What's Not
This section is dedicated to providing highly enlightening and securing information regarding pregnancy eating-what's safe and what's not. Informed also are, what to eat when you're expecting.
Food Items to Prefer When Pregnant
- Pregnant mothers are required to take about 300 calories than the usual amount of 2000 calories every day. This well-balanced diet must contain some select foods and food products, in order to provide all requisite minerals and vitamins mentioned above, besides the required calories. The most elegant and impeccable of these food items are --- whole-grain breads, cereals, vegetables, fruits, wheat and rice, fat-free or low-fat milk and other dairy products, pasta, dry fruits and nuts, and low-fat protein sources (such as lean meats, poultry, fish, and eggs).
- The essential requirement of calcium from daily diet during pregnancy varying from 1000-1300 mg. Some of the best and most preferred sources of calcium are --- milk, cheese, yogurt, green vegetables (spinach, broccoli, etc.), seafood, dried peas, fruits, and beans.
- The minimum amount of Iron needed in the daily diet of a pregnant mother, is 27 mg. Some of the richest sources of iron are --- leafy green vegetables, grain products, lean meat, fish, and poultry.
- The daily dose of Vitamin C by a pregnant woman is 70 mg. The most common and opulent sources of vitamin C are --- oranges, tomatoes, papaya, strawberries, grapefruits, broccoli, green peppers, cauliflower, etc.
- About 0.4 mg of Folic Acid is essentially required every day by a pregnant woman. The most famous sources of folic acid are --- dark green leafy vegetables, legumes (black beans, lima beans, black-eyed peas, etc.), veal, etc.
- The Vitamin A is abundantly found in carrots, spinach, sweet potatoes, pumpkin, water squash, apricots, turnip greens, and cantaloupe, and in various other vegetables and fruits. While the Vitamin D is obtainable from the sun rays, fortified milk, fish, eggs, etc.
Food Items to be Averted When Pregnant
- The maximum amount of fat content in the daily diet calories of a pregnant woman should be 30%. For a woman taking 2000 calories a day, the amount of fat must not be more than 65 gram.
- All fatty and unhealthy food items and food products should be consumed minimally. The cholesterol intake must be lower than 300 mg per day.
- Eating shark, king mackerel, swordfish, and shellfish like oysters and claims, by a pregnant woman is not advisable.
- Milk and dairy products with high fat contents, including soft cheese, are not to be consumed by a pregnant mother. However, hard and processed cheese, cottage cheese, and yogurt are not harmful and objectionable.
- Taking alcohol by a pregnant woman may results in premature delivery, low birth weight of the baby, birth defects, and mental retardation, etc.
- Limit consumption of Caffeine to not more than 200 mg a day.