It is important that you eat a well balanced diet when you are pregnant because you are providing not only to your own body but another body inside of you. During the first three months, your baby’s mental and physical health is building up so you need to ensure that there will be no lapse in the intake of nutrition. During the last three months, the baby grows at a very fast rate. Even then if you do not eat a good diet there are chances that you will feel very ill and weak. The well balanced pregnancy diet makes sure that there is no compartment in your system that does not get adequate amount of food – it equally distributes fats, proteins, carbohydrates and vitamins throughout your body. Here we will tell you what some of the most important nutrients are that you need to consume while you are pregnant.
Folic acid –
This is the most important component of a pregnant woman’s diet. This helps to develop the nervous system of the growing baby and also keeps the neural tube from growing defective. It is important that you take folic acid not only during your pregnancy but from a few weeks before to make sure your baby is safe and healthy. 4 mg of folic acid is needed to be taken everyday by the expecting mother. Dark green legumes, yeast, liver and beans as well as citrus fruits help to provide the body with folic acid. Folic acid is susceptible to getting spoilt while being cooked, so try to have these food products raw.
Iron –
Iron helps to generate hemoglobin in your body as well as the baby’s. It also contributes in helping to build the bones and the teeth. A lack of iron is called anemia. If you are low on iron, you must take iron supplements. Potatoes, broccoli, legumes, raisins, dates, breads are very good providers of iron.
Calcium –
Calcium is needed to help build a baby’s bones and teeth which start forming by the eighth week of pregnancy. You need to take in at least twice the amount of calcium that you would otherwise need to take in. large servings of milk, yogurt, cheese and other milk products are important to have. Dairy products however are high in fat so try to have low fat products such as skimmed milk and the like. A daily intake of 800 to 1200 mg of calcium is important.
Protein –
Fish, nuts, meat, peas, beans are very good options if you are wondering what gives you a good amount of protein.
Vitamin C –
Vitamin C aids to make the placenta stronger, makes your body more immune to the conception of diseases as well as helps to absorb higher quantities of iron. Vegetables and fruits are a good source of Vitamin C.
Fiber –
This should be consumed as an important constituent of your everyday pregnancy diet. Eat lots of vegetables, fruits, nuts, brown rice, and cereals to help add fiber to your system.
Water –
Water is very important for everybody whether you are expecting or you are not, whether you eat anything else or you do not, water is an inevitable part of your diet, leave alone pregnancy diet! Drink lots and lots of water to stay fresh and feel healthy and no only cleanse your system off the things you otherwise keep consuming.
Also Read :
- Get the tips, diet and care required for healthy pregnancy
- How to know that you are pregnant – Read the tips
- Information on pregnancy and its terms
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