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A healthy diet during pregnancy will provide you and your baby
with good nutrition and will keep you in the best possible condition.
If you had a healthy, well balanced diet up to now continue to
do so, but if you know your diet needs improvement now it is
the time to do so.
What is a healthy, well balanced
diet? First, bring variety in your meals. This helps to provide
the right balance of nutrients, vitamins and minerals you need.
Do not limit yourself to only a few choices in vegetables and
fruits. There is so much to choose from. Try some vegetables
that you did not eat before or you thought you did not like.
Consider buying a new cookbook, this will provide you with lots
of new ideas for recipies and different ways to prepare food.
Furthermore, go for the whole
grain breads, whole-wheat flour, and brown rice rather than the
white varieties. They provide energy, fiber, vitamins and minerals.
Eating more fiber will help you to battle constipation and may
reduce the risk of colon cancer.
A daily salad is a must. Try
a different salad every day. Combine different vegetables and
even fruits in a delicious salad that you can also use as a main
course if you add some cheese and nuts. Lots of vegetables, carrots,
broccoli, cauliflower, green pepper can be eaten raw for a quick
snack in between meals.
Eat 3-4 servings of fresh fruit
every day. Do not forget the citrus fruits. They are full of
vitamin C, which helps your body to absorb iron. Unpeeled fruits
are good as long as you wash them very well.
Increase your intake of protein
so the baby has adequate protein for its growth. The foods rich
in protein are lean meat, fish, chicken, turkey, eggs and diary
products. Legumes such as beans and nuts are also good sources
of protein, especially when combined with grains, seeds and diary
products. You can try low fat milk if you're worried about excessive
weight gain. Try to include 3-4 servings of protein in your diet
every day.
Plenty of fluids, 8-10 glasses
are recommended. Water and natural fruit juices are the best
choices. Avoid carbonated drinks. They contain a lot of sugar
and additives.
Avoid or cut down on refined
and processed foods such as cakes, sweets, ready prepared sauces,
package mixes. Read the labels and see what they contain. Remember,
what is not good for you is also not good for your baby. Also,
prefer freshly prepared foods instead of canned foods.
Increase your calcium intake.
The recommended amount for a pregnant woman is 1200 mg per day.
Calcium is necessary for the formation of strong bones and teeth.
Milk and milk products are good sources of calcium but it is
also present in whole grains, nuts, tofu, sardines, and sesame
seeds. Your doctor will probably prescribe you a calcium supplement
as well.
During pregnancy, you need extra
iron. Your doctor will probably prescribe an iron supplement
to you but in addition you can make sure to include foods rich
in iron in your diet. Egg yolk, whole grains, green leafy vegetables,
beans and meat are all good sources of iron. Vitamin C helps
your body to absorb iron so drink some orange juice when you
take your iron supplement.
You doctor will probably also
prescribe a folic acid supplement. Increasing your folic acid
in the first weeks of pregnancy has been shown to reduce the
occurrence of spina bifida and anencephaly. It is a good idea
to start taking a folic acid supplement when you planning a pregnancy.
Most doctors recommend a supplement of 400 micrograms a day.
Foods rich in folic acid are: leafy green vegetables, orange
juice, peas, beans and lentils.
A pregnant woman needs to increase
her calorie intake by 300 calories a day to gain the proper amount
of weight during pregnancy. You should consume at least 2100-
2400 calories per day.
Try to reduce your caffeine intake
during pregnancy. Limit it to 1-1 cups per day. Do not forget
that certain soft drinks also contain caffeine.
For pregnant women, Canada's
Food Guide to Healthy Eating recommends:
5 to 12 servings of grain,
5 to 10 servings of fruit and vegetables,
3 to 4 servings of milk or dairy products, and
2 to 3 servings of meat and alternatives.
I would like to add something
about vitamin supplements. Apart from the calcium, iron and folic
acid supplements that you are prescribed by your doctor you may
also be advised to take a multi vitamin / mineral supplement.
Never take more than the recommended amount because large doses
of certain vitamins can be harmful for the fetus. If you are
in doubt about certain vitamin supplements ask your doctor to
recommend you a certain type and dosage.
PLEASE BOOKMARK THIS SITE NOW
SO THAT YOU MAY RETURN AT YOUR CONVENIENCE
A healthy diet during pregnancy will provide you and your baby
with good nutrition and will keep you in the best possible condition.
If you had a healthy, well balanced diet up to now continue to
do so, but if you know your diet needs improvement now it is
the time to do so.
What is a healthy, well balanced
diet? First, bring variety in your meals. This helps to provide
the right balance of nutrients, vitamins and minerals you need.
Do not limit yourself to only a few choices in vegetables and
fruits. There is so much to choose from. Try some vegetables
that you did not eat before or you thought you did not like.
Consider buying a new cookbook, this will provide you with lots
of new ideas for recipies and different ways to prepare food.
Furthermore, go for the whole
grain breads, whole-wheat flour, and brown rice rather than the
white varieties. They provide energy, fiber, vitamins and minerals.
Eating more fiber will help you to battle constipation and may
reduce the risk of colon cancer.
A daily salad is a must. Try
a different salad every day. Combine different vegetables and
even fruits in a delicious salad that you can also use as a main
course if you add some cheese and nuts. Lots of vegetables, carrots,
broccoli, cauliflower, green pepper can be eaten raw for a quick
snack in between meals.
Eat 3-4 servings of fresh fruit
every day. Do not forget the citrus fruits. They are full of
vitamin C, which helps your body to absorb iron. Unpeeled fruits
are good as long as you wash them very well.
Increase your intake of protein
so the baby has adequate protein for its growth. The foods rich
in protein are lean meat, fish, chicken, turkey, eggs and diary
products. Legumes such as beans and nuts are also good sources
of protein, especially when combined with grains, seeds and diary
products. You can try low fat milk if you're worried about excessive
weight gain. Try to include 3-4 servings of protein in your diet
every day.
Plenty of fluids, 8-10 glasses
are recommended. Water and natural fruit juices are the best
choices. Avoid carbonated drinks. They contain a lot of sugar
and additives.
Avoid or cut down on refined
and processed foods such as cakes, sweets, ready prepared sauces,
package mixes. Read the labels and see what they contain. Remember,
what is not good for you is also not good for your baby. Also,
prefer freshly prepared foods instead of canned foods.
Increase your calcium intake.
The recommended amount for a pregnant woman is 1200 mg per day.
Calcium is necessary for the formation of strong bones and teeth.
Milk and milk products are good sources of calcium but it is
also present in whole grains, nuts, tofu, sardines, and sesame
seeds. Your doctor will probably prescribe you a calcium supplement
as well.
During pregnancy, you need extra
iron. Your doctor will probably prescribe an iron supplement
to you but in addition you can make sure to include foods rich
in iron in your diet. Egg yolk, whole grains, green leafy vegetables,
beans and meat are all good sources of iron. Vitamin C helps
your body to absorb iron so drink some orange juice when you
take your iron supplement.
You doctor will probably also
prescribe a folic acid supplement. Increasing your folic acid
in the first weeks of pregnancy has been shown to reduce the
occurrence of spina bifida and anencephaly. It is a good idea
to start taking a folic acid supplement when you planning a pregnancy.
Most doctors recommend a supplement of 400 micrograms a day.
Foods rich in folic acid are: leafy green vegetables, orange
juice, peas, beans and lentils.
A pregnant woman needs to increase
her calorie intake by 300 calories a day to gain the proper amount
of weight during pregnancy. You should consume at least 2100-
2400 calories per day.
Try to reduce your caffeine intake
during pregnancy. Limit it to 1-1 cups per day. Do not forget
that certain soft drinks also contain caffeine.
For pregnant women, Canada's
Food Guide to Healthy Eating recommends:
5 to 12 servings of grain,
5 to 10 servings of fruit and vegetables,
3 to 4 servings of milk or dairy products, and
2 to 3 servings of meat and alternatives.
I would like to add something
about vitamin supplements. Apart from the calcium, iron and folic
acid supplements that you are prescribed by your doctor you may
also be advised to take a multi vitamin / mineral supplement.
Never take more than the recommended amount because large doses
of certain vitamins can be harmful for the fetus. If you are
in doubt about certain vitamin supplements ask your doctor to
recommend you a certain type and dosage.
PLEASE BOOKMARK THIS SITE NOW
SO THAT YOU MAY RETURN AT YOUR CONVENIENCE
A healthy diet during pregnancy will provide you and your baby
with good nutrition and will keep you in the best possible condition.
If you had a healthy, well balanced diet up to now continue to
do so, but if you know your diet needs improvement now it is
the time to do so.
What is a healthy, well balanced
diet? First, bring variety in your meals. This helps to provide
the right balance of nutrients, vitamins and minerals you need.
Do not limit yourself to only a few choices in vegetables and
fruits. There is so much to choose from. Try some vegetables
that you did not eat before or you thought you did not like.
Consider buying a new cookbook, this will provide you with lots
of new ideas for recipies and different ways to prepare food.
Furthermore, go for the whole
grain breads, whole-wheat flour, and brown rice rather than the
white varieties. They provide energy, fiber, vitamins and minerals.
Eating more fiber will help you to battle constipation and may
reduce the risk of colon cancer.
A daily salad is a must. Try
a different salad every day. Combine different vegetables and
even fruits in a delicious salad that you can also use as a main
course if you add some cheese and nuts. Lots of vegetables, carrots,
broccoli, cauliflower, green pepper can be eaten raw for a quick
snack in between meals.
Eat 3-4 servings of fresh fruit
every day. Do not forget the citrus fruits. They are full of
vitamin C, which helps your body to absorb iron. Unpeeled fruits
are good as long as you wash them very well.
Increase your intake of protein
so the baby has adequate protein for its growth. The foods rich
in protein are lean meat, fish, chicken, turkey, eggs and diary
products. Legumes such as beans and nuts are also good sources
of protein, especially when combined with grains, seeds and diary
products. You can try low fat milk if you're worried about excessive
weight gain. Try to include 3-4 servings of protein in your diet
every day.
Plenty of fluids, 8-10 glasses
are recommended. Water and natural fruit juices are the best
choices. Avoid carbonated drinks. They contain a lot of sugar
and additives.
Avoid or cut down on refined
and processed foods such as cakes, sweets, ready prepared sauces,
package mixes. Read the labels and see what they contain. Remember,
what is not good for you is also not good for your baby. Also,
prefer freshly prepared foods instead of canned foods.
Increase your calcium intake.
The recommended amount for a pregnant woman is 1200 mg per day.
Calcium is necessary for the formation of strong bones and teeth.
Milk and milk products are good sources of calcium but it is
also present in whole grains, nuts, tofu, sardines, and sesame
seeds. Your doctor will probably prescribe you a calcium supplement
as well.
During pregnancy, you need extra
iron. Your doctor will probably prescribe an iron supplement
to you but in addition you can make sure to include foods rich
in iron in your diet. Egg yolk, whole grains, green leafy vegetables,
beans and meat are all good sources of iron. Vitamin C helps
your body to absorb iron so drink some orange juice when you
take your iron supplement.
You doctor will probably also
prescribe a folic acid supplement. Increasing your folic acid
in the first weeks of pregnancy has been shown to reduce the
occurrence of spina bifida and anencephaly. It is a good idea
to start taking a folic acid supplement when you planning a pregnancy.
Most doctors recommend a supplement of 400 micrograms a day.
Foods rich in folic acid are: leafy green vegetables, orange
juice, peas, beans and lentils.
A pregnant woman needs to increase
her calorie intake by 300 calories a day to gain the proper amount
of weight during pregnancy. You should consume at least 2100-
2400 calories per day.
Try to reduce your caffeine intake
during pregnancy. Limit it to 1-1 cups per day. Do not forget
that certain soft drinks also contain caffeine.
For pregnant women, Canada's
Food Guide to Healthy Eating recommends:
5 to 12 servings of grain,
5 to 10 servings of fruit and vegetables,
3 to 4 servings of milk or dairy products, and
2 to 3 servings of meat and alternatives.
I would like to add something
about vitamin supplements. Apart from the calcium, iron and folic
acid supplements that you are prescribed by your doctor you may
also be advised to take a multi vitamin / mineral supplement.
Never take more than the recommended amount because large doses
of certain vitamins can be harmful for the fetus. If you are
in doubt about certain vitamin supplements ask your doctor to
recommend you a certain type and dosage.
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