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During pregnancy, it is essential to fuel your body with the right nutrients. These include protein, iron, folic acid, iodine, choline and adequate amounts of calcium, vitamin D, potassium, and fiber. Proper diet management can ensure a healthy pregnancy journey as well as support the development of your unborn baby.
To promote optimal health throughout pregnancy, follow this eating plan:
Balanced Nutrition: A balanced diet plays a crucial role in mntning the nutritional balance during pregnancy. Include diverse foods from each food group such as whole fruits like apples, berries, oranges, mangoes and bananas; vegetables including broccoli, sweet potatoes, beets, okra, spinach, peppers and jicama; whole grns like brown rice, millet, oatmeal, bulgur, and whole-wheat bread; proteins in the form of lean meats, chicken, eggs, seafood, beans and lentils, nuts and seeds, or tofu; low-fat dry products such as milk, yogurt, cheese, lactose-free dry options, soy beverages soy milk, or soy yogurt; and healthy oils like vegetable oil, olive oil, avocado, nuts.
Caloric Intake: It's crucial to mntn an appropriate caloric intake that varies during pregnancy stages:
First Trimester: No additional calories required.
Second Trimester: An extra 340 calories per day is recommed.
Third Trimester: Increase your dly calorie intake by about 450 calories.
Snack Choices for Sickness: When morning sickness strikes, opt for easily digestible foods such as dry toast, dry cereal, or saltines to help settle the stomach.
Prenatal Supplements: Always take prenatal vitamins with you during pregnancy. Discuss with your healthcare provider about choosing the right supplement that suits your needs. It's vital to ensure a 400-800 mcg dly dose of folic acid for preventing birth defects, iron necessary for your baby’s brn development ask your doctor if iron is needed, and iodine, essential for brn development.
Seafood Consumption: m for at least eight ounces each week to benefit from healthy fats that promote both maternal health and fetal development. Opt for fish and shellfish with lower mercury content as high levels can negatively impact fetal development.
Avoid Certn Foods: To prevent foodborne illness, avoid:
Raw or undercooked fish like sushi or oysters
Rare meat products or eggs
Unpasteurized juice, milk, cheese
Pre-packaged deli meats and hot dogs unless they're thoroughly heated to at least 165°F 74°C
Prepared meat or seafood salads
Reduce Sugary Drinks: Choose water instead of sugary drinks like soda, fruit drinks, and energy drinks. Add fruits or herbs for flavor enhancement.
Avoid Alcohol: Avoid alcohol altogether during pregnancy due to potential risks it poses to your baby's development.
This microsite provides comprehensive information on healthy eating habits for pregnant women by the Office of Disease Prevention and Health Promotion, United States Department of Health and Services.
Content last updated: October 4, 2024
This article is reproduced from: https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips
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