First of all, congratulations on your pregnancy! Now that you are an expectant mom-to-be, you should think about the right foods to eat when pregnant. Your main goal is to make sure that your diet provides you with enough energy and nutrients for the proper development and growth of your baby, and to allow your body to adapt to the many changes that are taking place.
Morning sickness (nausea and vomiting) during the first few weeks of pregnancy might make healthy eating difficult for you, but try to stick with a well-balanced diet as much as you can. Furthermore, always take your prenatal vitamins to make sure you are getting all the important nutrients you and your baby need.
A healthy pregnancy diet must contain food from all the food groups: carbohydrates, proteins, vitamins, minerals and fats. Make sure to include these food groups in the following proportions:
About 10% of calories must come from proteins which can be found in meat, fish, eggs, beans and dairy products.
About 35% of your required calories must come from fat, which you can source from margarine, oils, butter, dairy products and nuts. Healthier fats in the form of fish oils with omega-3 fatty acids can be found in fish.
Approximately 55% of your calorie intake should come from carbohydrates, which are found in pasta, potatoes, bread, corn, rice and other grain products.
Specifically, the recommended daily servings of foods to eat when pregnant are as follows:
Six to eleven servings of carbohydrates from rice, breads and grains (preferably whole grains).
Two to four servings of fruit.
At least four servings of vegetables.
Four servings of dairy products from milk, cheese or yogurt (you need 1000-1200mg of calcium daily).
Three servings of protein from meat, fish, poultry, nuts or eggs.
Three servings of iron-rich foods and foods rich in folic acid such as dark green leafy vegetables (you need at least 30mg of iron and 0.4 mg of folic acid).
Sufficient sources of vitamin C (citrus fruits) and vitamin A (sweet potatoes, spinach, carrots, pumpkins and so on).
The right choice of foods to eat when pregnant will go a long way in ensuring the best possible health and development for your baby. You should dedicate some time to come up with a healthy pregnancy diet. It is not very difficult to pursue a healthy diet if you are armed with the right knowledge and the willingness to exert some effort.
Always remember to get adequate amounts of protein, carbohydrates, vitamins and minerals in your pregnancy diet. By choosing the right foods to eat when pregnant, you are ensuring that this is the case. As a mother, it is your responsibility to give your child the best possible start in life, and yes, it starts now. Have a fun and healthy pregnancy!
Foods to Eat When Pregnant That Are Required For a Healthy …
