A Healthy Nutritious Diet Plan for Pregnant Women

A healthy diet plays a large role in the overall health of pregnant women. Pregnant women need to pay close attention that what food and drink they are consuming.

A Balance Diet Plan for pregnant women

You need to tailor your diet plan as per individual needs and consult with a doctor. However, here are some tips for nourishing your body and the little one growing inside it.

Daily Balance Diet for Pregnant Women

  • 5 servings of vegetables and fruits
  • 6 servings of whole grains rich in carbohydrate
  • 3 Servings of Dairy
  • 2-3 servings of lean protein like chicken, certain fish twice a week, beans or peas

Along with this include vitamins and minerals which are essential for a healthy pregnancy

  • Folate and folic acid
  • Choline
  • Calcium
  • Docosahexaenoic acid (DHA)
  • Iron
  • Zinc
  • Vitamins A, B2, B6, B12, C, & D

The amount of eating depends on your stage of pregnancy and current weight. Generally, for pregnant women, three meals a day and two to three snacks are optimal for a balanced diet. Although you can increase snacks as your pregnancy progresses.

Before coming up with a healthy balanced diet talk to a doctor or registered dietitian.

Things to Avoid During Pregnancy

Healthy Food to Eat During Pregnancy

Dark, leafy greens

It is always good to eat greens, pregnant or not. Spinach, broccoli, kale are dark and leafy vegetables.

Legumes

Lentils are essentially a rich source of folate. Legumes like beans peas provide a high amount of protein which will leave you feeling nice as well as nourishing your growing body.

Yogurt

Full fat yogurt is lower in sugar and it’s delicious and contains lots of calcium. Yogurt is a great breakfast or snack for Pregnant women. And it’s a great addition to any balanced diet for pregnant women.

Sweet potatoes, carrots, bell peppers

Red, orange, and yellow vegetables rich in beta carotene which converted into vitamin A

Salmon

Wild salmon great source of omega-3fatty acid for pregnant women. One or two servings of this a week is the best option.

Food to Avoid During Pregnancy

It is important to know what to avoid eating during pregnancy. Here are some items to look out for, but don’t forget to get a full list from a health care provider.

High-mercury fish

High-mercury fish can lead to miscarriage or birth defects. Avoid eating fish that is known to contain a high level of mercury like swordfish, King mackerel, and tuna. And also, stay away from raw fish especially shellfish.

Unpasteurized dairy

Raw milk and dairy product like cheese may contain harmful bacteria like salmonella and E coli. Pasteurization kills these harmful bacteria.

Unwashed Produced

During pregnancy make sure to peel and wash your fruits and vegetables. Skins and perks of fruits and vegetables can contain bacteria like listeria or parasites which cause diseases like toxoplasmosis.

Alcohol

Pregnant women must stay away completely from alcohol altogether. Alcohol can cause fetal alcohol syndrome(FAS) and also mother can face the risk of placental abruption or a small gestational age(SGA) and low birth weight infant.

Weight gain

Weight gain during pregnancy is a sign of healthy pregnancy. During pregnancy, an average woman should gain 25-35 pounds, and underweight women gain slightly more. While during pregnancy overweight women should gain a little less. Your doctor will provide an accurate figure right for you.

During the first trimester, a pregnant woman should eat a balanced diet but don’t eat more than usual.

During pregnancy calories requirements increased by 300 calories a day while during breastfeeding increased by 500 calories a day. You can still do light exercise during pregnancy.

Hydration

During pregnancy aim for 8-10 glasses of water a day. Always carrying a water bottle with you if you are going out. Water is good for the development of your baby.

Be aware of these choices and discuss any concerns with your doctor.

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