Pregnant women say it’s not easy to adapt to new diet routine, and in addition the Nausea and Morning Sickness make it hard enough to consume foods. It is known fact that , and doctors suggest to have consume 300 extra calories per day to start off. Pregnant ladies are likely to gain 11 to 15 kilograms weight overall nine months.
Pregnant women say it’s not easy to adapt to new diet routine, and in addition the Nausea and Morning Sickness make it hard enough to consume foods. It is known fact that women gain weight during pregnancy, and doctors suggest to have consume 300 extra calories per day to start off. Pregnant ladies are likely to gain 11 to 15 kilograms weight overall nine months.
The weight gain of pregnant women should relate to nutritional requirements of both mother and developing baby. Here are some of the pregnancy diet tips for a healthy pregnancy
Whole grains are packed with vitamins, minerals, folic acid, and proteins, which are extremely good for pregnant women. Cooked quinoa, amaranth, pasta, bread and crackers makes you full and calms the nausea or morning sickness. Complex carbohydrates such as whole-grain cereal, barley, whole-wheat bread and pasta, sweet potatoes, oats provide pregnant women the needed dietary fiber and required energy.
Omega-3 fatty acids contribute in health and development of brain and heart of a fetus. Salmon, lake trout and sardines are rich sources of omega-3, while pregnant women can also include Shrimp, crab, salmon, tilapia, light tuna, anchovies and catfish in their diet. Non-fish sources of omega-3 for Vegetarians are Avocados, walnuts, eggs and flaxseed.
Fruits and Veggies
Fruits and Veggies are generally good for everyone, and they are even good for pregnant women. Have at least five servings of fresh fruits, vegetables- Two servings of dark green leafy vegetables, one serving of a citrus fruit. We advise you to include Oranges, strawberries, broccoli or tomatoes in diet. Vitamin C aids in bone growth and Vitamin A foods promote healthy skin and eyesight.
Doctors recommend daily calcium intake of 1,000-1,300 milligrams, or at least four servings to pregnant ladies. Calcium aids in development of baby’s bones and teeth, and deals with problems like water retention or yeast infections. Low-fat dairy is ideal for expectant Moms- Milk, cheese, yogurt and dairy products.
It’s time to load up on Protein-rich diet, by including at least four to five servings every day. They make you feel fuller, control blood sugar levels and keep you going. Pregnant women need 70 grams, at least two to three servings per day of protein-rich diet. Lean meat, skinless chicken, fish, eggs, soy, beans are packed with proteins.
Drink more water to stay hydrated. Water is essential for the expanding blood volume that carries oxygen and nutrients you consume to both the mother and baby, besides preventing constipation. Alternatively, you can go for lemon water or coconut water or electrolyte beverages. Doctors suggest 8-12 glasses of water per day