Just found out you are pregnant? You must be already losing it, worrying about everything right from your food, to your job, workout, and even your lifestyle! Stop right there. Take a deep breath. Come, let’s take you through an easy yet extremely crucial pregnancy diet.
But a new diet all of a sudden? Why not just take the supplements? Well, your doctor will probably advise a few supplements but it won’t be enough for you and your baby’s health. This massive change in your body requires the maximum of your time and attention. So if you want the best results, make sure to follow a proper diet along with a healthy lifestyle if you want to maintain both your and your baby’s health.
Eat healthy. Stay healthy.
If you are looking for a general view of the ideal pregnancy diet then you need to include various types of food items in the right proportionate in your daily diet. All the meals that you have throughout the day must include at least 6-11 bread/grain servings, 2-4 fruit servings, 4 vegetable servings, 4 dairy product servings, and 3 poultry/ fish/ nuts/ eggs servings. Fats, as well as sweets, can be consumed sparingly.
What to eat!
Here’s a more detailed breakup of what your daily diet should include.
- There are so many types of vitamins that are required for the proper growth of the baby. Even though your doctor will advise you to eat vitamin-rich food items, you can also take prenatal vitamin supplements in case you are unable to include all the items in your meal.
- Fiber is one of the most important elements to include in your diet, which can be done by eating ample amount of bread, whole grains, pasta, rice, cereals along with few fruits and vegetables.
- 1000-1300 mg calcium is required in the body of a pregnant lady on a daily basis. So make sure to intake an ample amount of dairy products every day.
- The iron present in lean meat, beans and spinach is also crucial for the proper supply of oxygen to the fetus. It is also necessary to take at least 27 mg iron every day.
- The iodine present in cheese, milk and seafood is essential for the development of the nervous system and the brain of the baby.
- Fruits like oranges, strawberries, grapefruits and veggies like tomatoes, green peppers and broccoli are rich in vitamin C, which you need at least 80-85 mg every day.
- Folate is extremely important if you want to avoid the various neural tube defects. Though most mothers take folic acid, you can also get your daily dosage of 0.64 mg folate from dark green veggies and legumes.
Well, this was a brief guide to what you must be eating during these nine months to ensure a healthy body along with a healthy baby. But this is not all, there are many other suggestions regarding the diet that are advised by the experts. So even if you are following all these tips make sure to visit your doctor once for a complete pregnancy diet chart!