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During pregnancy, your body needs more nutrients such as protein, iron, folic acid, iodine, choline, calcium, vitamin D, potassium, and fiber. To ensure both you and your baby have a healthy outcome, making nutritious food choices plays a crucial role. Below are some pointers to help you eat healthily while expecting.
Crafting a balanced diet is essential for prenatal nutrition. Include these items from each food category:
Fruits: Apples, berries, oranges, mangoes, bananas, and more.
Vegetables: Broccoli, sweet potatoes, beets, okra, spinach, peppers, jicama, and others.
Grns: Brown rice, millet, oatmeal, bulgur, whole-wheat bread, and others.
Proteins: Lean meats, chicken, eggs, seafood, beans, lentils, nuts, seeds, tofu.
Dry: Milk, yogurt, cheese preferably low-fat, lactose-free dry products, fortified soy beverages or soy milkyogurt.
Understanding how to mntn a healthy diet during pregnancy is crucial. Consult your healthcare provider for personalized advice on nutrition.
Pregnancy affects caloric needs significantly, so it's essential to know yours:
First Trimester: No additional calories needed.
Second Trimester: About 340 extra calories dly.
Third Trimester: Around 450 extra calories a day.
Weight gn during pregnancy varies by individual and deps on pre-pregnancy weight. Your healthcare professional can advise you on healthy weight gn and the caloric increase you should m for based on your body's needs.
When cravings strike, consider these nutritious options:
Low-fat or fat-free yogurt with fruit choose varieties without added sugar.
**Whole-grn crackers pred with peanut butter.
Carrots dipped in hummus.
Feeling nauseous? Try dry toast, cereal, or saltines.
Taking a prenatal supplement dly is essential for all pregnant women to ensure adequate intake of:
Reduces the risk of certn birth defects involving the brn and spine. Opt for supplements with 400-800 mcg folic acid.
Important for your baby’s development; many don’t get enough iron during pregnancy. Consult your doctor about an iron supplement if needed.
Critical for your baby's brn development, especially when using iodized salt in cooking additive of choice. Check prenatal supplements for iodine content or ask your healthcare provider if you need an additional dose.
Also vital for brn health. Foods rich in choline include low-fat dry products, eggs, lean meats, seafood, beans, and lentils. Consider supplementing as needed based on recommations from your healthcare professional.
Caffeine intake should be monitored; stick to pln water or add fruitherbs for flavor.
Avoid all forms of alcohol during pregnancywine, beer includedas they are harmful to the fetus.
This microsite is coordinated by the Office of Disease Prevention and Health Promotion, part of the U.S. Department of Health and Services HHS. For further detls on prenatal nutrition, visit resources like Healthy Eating for Women Who Are Pregnant or BreastfeedingLink and Staying Healthy and Safe During PregnancyLink.
To explore related topics:
Nutrition Tips: Dive deeper into eating healthy during pregnancy.
Folic Acid Importance: Learn about the role of folic acid in prenatal health.
Healthy Pregnancy Goals: Get advice on mntning a healthy pregnancy.
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This article is reproduced from: https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips
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