Health Diet During Pregnancy
Pregnancy is a time of sheer happiness for a mother. But it is also the time when she should be most careful and cautious about herself and her health. Her diet should be very well planned so that she and her baby get the right amount of nutrition during such a vital stage. One should consume at least 300 extra calories during pregnancy than one did before.
It is always advisable to eat a variety of foods to get all the nutrients required during pregnancy. One must consume at least 6 servings of whole grain bread and 4 servings of fruits and vegetables. Dairy products and rich sources of protein must also be consumed in lots to support both mother and the baby.
One must choose food which has a high quantity of fibre in it. Whole grain bread, cereals, pasta, rice, fruit and vegetables are rich sources of fibre.
Adequate amount of iron is compulsory during pregnancy. At least 27mg of iron must be taken per day. Iron rich food like spinach should be consumed daily.
One must consume at least 1000 mg of calcium daily to meet the prenatal vitamin requirement. Four glasses of milk or 4 serving of any dairy product is to be taken to ensure sufficient calcium supply.
One good source of Vitamin C is to be consumed daily. The choice can be made from oranges, papaya, broccoli, tomatoes, grapefruits and honeydew, cauliflower and mustard greens. One needs to consume at least 70 mg of Vitamin C every day.
One good source of Vitamin A is also to be taken daily. Good sources of Vitamin A are carrots, pumpkin, sweet potatoes, spinach, turnip, apricots, and beet greens. However, excessive consumption of Vitamin A can cause fetal malfunction.
Folic Acid is an important requirement for the development of the foetus. Although one requires only 0.04 mg of folic acid per day, yet it should be available to the body. Good sources of folic acid are green leafy vegetables and legumes like black beans, chick peas and black eyed peas.
