food to avoid during pregnancy

Best Nutrition For Pregnant Women

Pregnancy is a special stage of a woman’s life that requires a special type of attention. During this period, the body of a woman needs certain types of nutrients which should be in the right proportions. Any imbalances could cause devastating effects on both the mother and the unborn child.

Ideally, a pregnant woman in either her second or third trimester needs about 300 to 500 additional calories to support her current state on a daily basis. These additional calories should come from vitamins, minerals and other nutrients that are essential to the development of both the mother and the unborn child.

Unlike other health conditions, everything counts in pregnancy. During pregnancy, excessive weight gain and poor eating habit could cause complications during childbirth. Therefore, as a pregnant woman, you must watch your nutrition carefully making sure everything works in line with what you and your unborn child needs.

Pregnancy is a blessing, therefore you shouldn’t panic because you don’t know what to eat or avoid. All you have to do is keep calm as we share the best nutrition that you need as a pregnant woman.

Highly Nutritious Foods To Eat When You’re Pregnant

1. Dairy Products

Protein and Calcium are highly needed for you the mother and the unborn child who is actually growing at a fast rate. Dairy products being a good source of the essential nutrients (whey and casein) are the best choice for you as a pregnant woman. Dairy products also contain additional nutrients such as, several vitamin B’s, calcium, phosphorus, zinc, and magnesium, making it a good source of nutrients for you and your unborn child.

2. Legumes

Legumes being a rich source of nutrients like folate (B9), protein, fiber, calcium, and iron makes it good nutrition for pregnant women. Consuming food crops like soybeans, pea, lentils, peanuts, chickpeas, and beans provides all these nutrients within a hand stretch.

3. Sweet potatoes

When it comes essential nutrients that shouldn’t be found wanting in a pregnant woman’s diet, Vitamin A is at the top of the list. Its deficiency could cause cell deformity and retard growth. Sweet potatoes which happen to be a good source of vitamin A and fiber should be a part of your diet during this period.

4. Salmon

omega-3 fatty acids are essential nutrients that play a key role in the development of an unborn child. These saturated fats help build the eyes and brain of an unborn child during pregnancy. Salmon is a good source of this essential nutrient, which means it should part of your diet.

5. Eggs

Speaking of a multi-purpose food that has a wide range of nutrients, eggs can hardly be sidelined. Having several nutrients that are beneficial to both the pregnant woman and the unborn child, eggs should be part of your daily diet. Moreover, a single egg contains about 77 calories which is a good source of energy.

6. Leafy Greens and Broccoli

Leafy greens and Broccoli are a good source of potassium, vitamin C, calcium, vitamin K, folate, vitamin A, iron, and fiber which are essential nutrients needed that a pregnant woman needs. Including these in your nutrition plan help provide all these nutrients. More so, leafy greens and broccoli help prevent constipation which is quite common with pregnant women.

7. Lean Meat

As a pregnant woman, eating marbled meat is a bad idea. Lean meat such as beef and pork are rich in iron which is highly needed for hemoglobin formation in the red blood cells. Asides this, lean meat is a good source of quality energy. Therefore it should be included in your nutrition plan as well.

8. Water

Being the most available of all nutrients, water is often paid less attention to. During Pregnancy, the blood of increases with approximately 1.5 liters making it a quarter more than what an average age woman should have. Not giving your body the right amount of water (2 liters) on a daily basis is a terrible thing that you should correct if you wish to have a healthy and well-nourished pregnancy.

 

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