Eating wise during pregnancy : Extra Calories Diet Plans

During pregnancy, you must remember that you are eating not for yourself alone, but for the unborn child too. That means you need about 300 extra calories a day, especially later in your pregnancy when your baby is growing faster. If you are underweight or carrying twins, you will need even more. However if you are overweight, your consultant may advise you to consume fewer extra calories.
Extra Calories Diet Plans
Of primary importance is that you must not only eat more, but you must also eat healthy. Make sure that your calories come from nutritious food, as that will help in your baby’s growth and development. You should try to maintain a well-balanced diet that includes vegetables, lean meats, low-fat dairy products and whole-grain breads. That way you are more likely to get the nutrients, you need. You will, however, need more of the essential nutrients such as calcium, folic acid, iron and calcium than you did before your pregnancy. To make sure both you and your growing baby are getting enough, your consultant will prescribe prenatal vitamins.

Most women do not often get the 1,000 mg of calcium that they need daily. In your case, the need is more as your baby’s calcium demands are high. You should increase your calcium consumption or the there will be calcium loss from your own bones. Low-fat dairy products including milk, cheese and yogurt, calcium-fortified products, including orange juice, soy milk and cereals, tofu, dried beans, dark green vegetables such as spinach and broccoli and almonds are good sources of calcium.
Extra Calories Diet Plans
27 to 30 mg of Iron is needed by pregnant women every day. Iron is essential to make hemoglobin, a constituent of the red blood cells, which carry oxygen to all the cells of your body. Thus, it is important that pregnant women get enough iron for both themselves and their growing babies. The body most easily absorbs iron from meat sources, though plant sources can also supply this mineral. Some good sources of iron include red meat, dark poultry, eggs, salmon, dried beans, peas and enriched grains, tofu, dried fruits, leafy green vegetables and blackstrap molasses, iron-fortified breakfast cereals, and folic acid. Folic acid supplements 1 month prior to and throughout the first 3 months of pregnancy brings down the risk of neural tube defects by up to 70%. If the neural tube, the precursor of the baby’s brain and spinal cord, does not form properly, the result is a neural tube defect such as spina bifida.
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Plenty of fluids, especially water to drink is important during pregnancy. A woman’s blood volume increases drastically during pregnancy, and enough water is essential to prevent common problems such as constipation and dehydration. At least 30 minutes of moderate exercise every day, is also very essential for a pregnant woman. It has been proved very beneficial. Regular exercise can help prevent excess weight gain, improve sleep, increase energy, and reduce pregnancy related problems like back pain, constipation and swelling, prepare for labor and lessen recovery time.

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