TOP 5 guidelines for healthy eating for pregnant women
TOP 5 guidelines for healthy eating for pregnant women
Eating well during pregnancy is important because it affects the health of mother and child. The baby needs a sufficient nutrient supply to develop properly. In addition, the body of an expectant woman needs energy to cope with the pregnancy symptoms. Therefore, the meals should consist of a variety of food loaded with proteins and from starchy foods.1. take a balanced diet
With a few exceptions, you can continue to eat normally during pregnancy. Your diet should contain vegetables, fruit, whole grain products, dairy products and lean meat in a balanced ratio. Women are concerned about gaining pounds during pregnancy. That's why they don't eat fats. You can eat fats in a limited amount. Constipation is a common problem during pregnancy. An increase in fiber intake can relieve the problem of constipation.2. eat frequent meals and delicacies
A healthy nutrition plan should consist of frequent meals and delicacies. It could be a handful of nuts, a fruit panel or a glass of freshly prepared juice. In the earlier stages, women suffer from the morning nausea, and when they enter the third trimester, they suffer from acidity and heartburn. The best solution is to eat small, frequent meals. Smaller meals are easier to digest and are ideal for women who suffer from nausea and acidity. It ensures that the stomach remains full. In addition, the number of calories consumed is monitored to get a healthy weight. Other snacks that you can eat are humus with bread, low -fat yogurt, salads, raisins, ham and children's carrots.
3. avoid certain foods
Your body is more susceptible to diseases transmitted by food during pregnancy. Consumption of false foods can cause serious health problems, from digestive disorders to miscarriages. For pregnant women, it is advisable to avoid sushi, raw eggs, tilefish and swordfish. Give tobacco, alcohol and coffee. Avoid soft cheese unless it consists of non -pasteurized milk. Skip the hot dogs and delicatessen for a while.
4. get more iron and folic acid
iron and folic acid are among the most important nutrients when wearing. Doctors usually prescribe vitamin preparations to compensate for vitamin deficiency, but it is always a better option to maintain nutrients and vitamins in their natural form. Dietary iron prevents anemia in pregnant women. Leaf vegetables, lean meat, peaches, kidney beans, raisins and apples are good sources of food for iron.
folic acid prevents birth defects in the developing fetus. Folkat -rich foods are mustard green, avocado, oranges, strawberries, kidney beans, black -eyed peas, cabbage vegetables, spinach and broccoli. Many types of cereals are enriched with folic acid and can be consumed safely during pregnancy.
5. drink a lot of water
In addition to a healthy and balanced diet, you should drink a lot of water. Fluids help to rinse toxins. It also prevents dehydration. It keeps the skin fresh and supple and keeps problems like dry skin.
The food you eat is your baby's main food source. So pay attention to everything you take in your mouth.