A Healthy Pregnancy Diet For Mother And Child
During pregnancy a healthy pregnancy diet is very important, not just for your baby but for you too. Sometimes eating right can be difficult, especially in the first trimester, when you are feeling nauseous all the time. Don’t worry about the amount, try and eat as much as you can, but the nutritional content of your diet is what’s important. You will need to make sure that you get plenty of protein and calcium, all important for a developing baby, and a low fat diet is also important during pregnancy.
The key to keeping yourself happy during pregnancy with a healthy pregnancy diet is to keep meal plans varied and manageable. You want to eat meals that contain all the important nutrition you need. In the mornings a cup of orange juice, skim milk, or herbal tea is a good way to start the day. Breakfast foods such as whole grain cereal, oats with wheat pan, yogurt and fruit, or whole wheat pancakes are all good ideas.
You will notice that you don’t always feel hungry even though you are supposed to be eating for two. You only need about 300 extra calories in a healthy pregnancy diet to ensure proper development of your baby. Something like a chicken salad or a turkey and cheese sandwich on whole wheat pead is a good lunch. Remember to include vegetables and fruit with every meal.
Red meat is important in moderation; you will need lots of iron and vitamin B-12 during your pregnancy. You might not be able to get all the iron and vitamin B-12 you need from even a healthy pregnancy diet. To balance this out it is important to take pre-natal vitamins to complement a healthy pregnancy diet.
If nausea and heartburn are getting to you during pregnancy then you can help this by eating smaller meals more frequently. Instead of three big meals eat six small ones throughout the day. Healthy snacks in a healthy pregnancy diet include fruit smoothies, grapes, and whole wheat crackers with peanut butter.
If you feel nauseous constantly try to avoid drinking liquids with meals. Drink ten to fifteen minutes before your meals. Snack on crackers whenever you feel nauseous or suck on ice chips. Omega 3 fatty acids are important in your diet; fish and flaxseed are two sources of this. Avoid soft cheeses, caffeine and alcohol during pregnancy. You should also avoid pre-prepared salads from delis and grocery stores.