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Guideline for eating during pregnancy

Posted by poojalate59 on December 12th, 2018

Pregnancy comes with a lot of stress and challenges but after that period comes laughter and joy. However, the place of nutrition cannot be overemphasized. Different bodies have agreed that a healthy nutritional lifestyle is essential. A key component of a healthy lifestyle during pregnancy includes regular exercise, a balanced diet, appropriate weight gain, suitable and timely vitamin, and supplement supplementation.  

Caloric and Dietary Recommendations

To gain a healthy pregnancy, about 300 additional calories is required on a daily basis. These calories have to come from a balanced diet including vegetables, fruits, proteins, and whole grains. Sweets and fats must be kept to a minimum level. A well-balanced and healthy diet helps in reducing certain pregnancy symptoms like constipation and nausea.

Fluid Intake during Pregnancy

Just as a nutrient is important, the intake of fluid is an essential part of the nutrition during pregnancy. It is important to follow these fluid intake recommendations during pregnancy. Taking several glasses of water every day can help increase your fluids. Furthermore, you can get fluids in soups and juices. Talk to your health provider about restricting your consumption of artificial sweeteners and caffeine. Additionally, avoid all forms of alcohol.

Ideal Foods to Eat During Pregnancy

There are certain foods that are essential and beneficial for health and fetal development during pregnancy. These include:

Vegetables such as cooked greens, spinach, pumpkin, sweet potatoes, tomatoes, carrots, and red peppers (for potassium and vitamin A)

Fruits such as oranges, apricots, bananas, prunes, mangoes, honeydew, cantaloupe, pink or red grapefruit (for potassium)

Dairy such as soymilk, skim milk, low-fat yogurt (for potassium, calcium, vitamins A, and D)

Grains such as cooked cereals (folic and iron acid)

Proteins such as lean beef, trout, salmon, sardines, Pollock, herring, lamb, and port; nuts and seeds; beans and peas.

Foods to Avoid During Pregnancy

During pregnancy, you may be tempted to eat everything that your body craves. But while it is advisable to eat rich nutrient food, it is vital to avoid certain foods such as:

  •          Hot dogs and luncheon meats
  •          Unpasteurized milk and foods produced using unpasteurized milk such as soft cheeses.
  •          Raw and undercooked seafood, meat, and eggs. Avoid sushi made with raw fish; however, cooked sushi is safe to eat.
  •          Refrigerated smoked seafood
  •          Refrigerated pate and meat spread

Guidelines for Safe Food Handling

For safe handling of food, ensure to follow this general food safety guideline. Firstly, wash all raw produce thoroughly under running tap water before cutting, cooking, and eating. Furthermore, clean your hands, wash countertops, knives, and cutting boards after handling and preparing uncooked foods. Ensure you cook your poultry, pork, or beef under normal temperature.

The Importance of Folic Acid

The recommended amount of folic acid required for women of childbearing age is 400 micrograms. Folic acid is found in most berries, citrus fruits, beans, nuts, and fortified breakfast cereals. It is also found in some green leafy vegetables and some vitamin supplements. Folic acid is significant because it helps in reducing the risk of neural tube defects, which are birth defects of the spinal cord and the brain.

Author’s Bio

Jack Lambert in this article looks at some of the ideal food to eat during pregnancy. He further highlighted the importance of folic acid during pregnancy.

Also See: Folic Acid, Unpasteurized Milk, Pregnancy Comes, Period Comes, Pregnancy, Foods, Folic

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