Nutrition and Diet Tips during Pregnancy

pregnancy

While getting ready for one of the most special events in your life, you will have to adopt a few new habits. Proper nutrition will be essential for your health during the pregnancy and for the proper development of the baby.

The rules of consuming a balanced diet while you are pregnant are easy to learn. You have many possibilities to choose among and just a few important restrictions to observe.

There is No Need to Up the Calorie Intake Significantly
So many women believe that during the months of pregnancy, they can eat everything and increase the calorie intake significantly. Though cravings could be difficult to overcome, every meal should be planned.

A baby will need no more than 300 additional calories per day. The increase in quantities is very small. This increase should be observed mainly during the final trimester of the pregnancy. The fact that the calorie intake is increased only slightly, however, does not mean there should be no other nutritional changes. You will have to pick foods that are very high in vitamins and essential nutrients. Supplements will also be determining for your health and wellbeing while expecting.

Stop Drinking Alcohol and Coffee
Alcohol is a big no during pregnancy. Don’t smoke and drink alcohol – there is enough information about how detrimental such habits are.

Alcohol is a depressant. It affects the functioning of the central nervous system. Its consumption could lead to birth defects, regardless of the amounts you are drinking. Just adopt a basic rule of thumb – no amount of alcohol is safe during your pregnancy.

Caffeine, on the other hand, is a potent stimulant. Researchers have established a link between coffee consumption and low birth weight, as well as a higher risk of miscarriages. You can have an occasional cup but try to eliminate coffee completely to stay on the safe side.

Omega-3 Fatty Acids
Omega-3 is an essential fatty acid that delivers a wide range of health benefits. Its importance grows even more during pregnancy. Try to include at least one good source of Omega-3 fatty acids in your daily menu.

Fatty fish like salmon and flaxseed are two good sources of Omega-3. The same applies to grass-fed beef. The essential fatty acids that these foods contain are very important for the development of the brain and the heart of the growing fetus.

Your Daily Dose of Vitamin C
Vitamin C is a powerful antioxidant. Both you and your baby need to get sufficient vitamin C from a natural source on a daily basis. There are other useful options, as well - Clarity vitamin C serum is a well known and useful formula.

The vitamin stimulates the production of collagen, which is why many beauty products contain it. Collagen makes skin healthy but it is also important for the formation of cartilage, bones and tendons.

Vitamin C is also important for the mental development of the baby. Drinking fresh orange juice or lemonade each day is great for getting sufficient quantities of the highly beneficial vitamin.

Calcium-Rich Foods
If you want your baby to have strong bones, you need to increase the intake of calcium-rich foods during your pregnancy.

The increased intake of calcium is also essential for preventing bone loss during pregnancy. You can consume fortified milk and dairy products. Approximately three more glasses of a low-fat milk variety will be sufficient to supply the additional amounts of calcium that you need.

Avoid the consumption of raw milk and dairy. Though these foods contain many beneficial nutrients, they could be dangerous. All of the dairy that you eat or drink on a daily basis should be pasteurized.

About the Author

Suzanne is an expert in the field of healthcare. She spent 2 years in Kenya and Tanzania as a WHO volunteer. She loves blogging about the importance of daily healthcare, sharing personal tips and giving advice for our blog readers.

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