Mommy and Baby’s Health
In order to be in good physical shape during pregnancy, here’s a free pregnancy nutrition diet health plan you can follow as you begin your nine-month journey. Both you and your unborn child can benefit from this nutritous plan.
Eat a variety of foods from all parts of the food pyramid. Here is a suggested pregnancy nutrition diet plan to follow:
- Grains: Eat only six ounces daily. This may include a slice of bread, a cup of cereal, a half cup of rice, a small pancake, or two and a half cups of vegetables.
- Fruits and Juices: A serving of fruit equals half cup of fruit juice, half cup of canned fruit, a slice of fruit, or sixteen pieces of grapes
- Water: Drink six to eight glasses of water a day.
- Dairy: Have at least three servings a day. This may include a cup of milk, one cup of yogurt an ounce of natural cheese, or two ounces of cheese.
- Proteins: Eat at least five ounces per day. This can be an ounce of lean meat or fish or a half cup of nuts which could consist of 12 pieces of almonds or 24 pieces of pistachios.
What are the Best Foods for Pregnant Moms?
Be sure to eat the following superfoods that contain all the vitamins and minerals a pregnant woman needs. Your main sources of these are from your veggies and fruits, which could be any of the following:
- Fiber-rich foods including whole grains, pasta, cereals, fruits and vegetables
- Calcium-rich foods include milk, yogurt, cheese and tofu. For healthy bones, take in at least 1000 mg of calcium daily.
- To fight iron deficiency or anemia, take 27 mg of iron-rich foods thrice a day. Chicken liver, sardines, oysters and mussels are excellent sources of iron.
- Fruits and vegetables such as grapefruits, strawberries, broccoli, papaya, cauliflower, green peppers, mustard green and tomatoes are excellent sources of vitamin C for increased immunity from diseases.
Foods to Avoid
There are a number of foods containing harmful chemicals that should not be eaten by pregnant women. Here are the common foods to avoid that may affect the health of both the mother and her baby:
- Raw shellfish and undercooked seafood when ingested may contain harmful microorganisms and viruses. Fish such as swordfish and tilefish are high in mercury that might affect the motor skills of the child and which may also cause damage to the nervous system.
- Undercooked poultry and meat including lightly cooked eggs can disrupt the body’s metabolism and may also pose a high risk of food poisoning.
- Also included in the lists are unpasteurized juices and milk, cheese that have not undergone pasteurization, bologna, and herbal supplements and teas.
Pregnant women in general need just about 300 extra calories each day depending on their body weight. Eating a healthy and a well-balanced diet will support the baby’s growth and proper development.
Eating During Pregnancy - Kids Health - https://kidshealth.org/parent/nutrition_fit/nutrition/eating_pregnancy.html
Pregnancy Diet - The Diet Channel - https://www.thedietchannel.com/Pregnancy-diet.htm