Throughout the pregnancy, an expectant mother should be well-nourished. This is extremely important in order to have a healthy baby and easy delivery. In order to do this, you need to have a pregnancy diet plan. You can find lots of diet tips for pregnant women online and in self-help books. These tips won’t be able to help you unless you exert effort and invest time on following a healthy diet.
It is not right to eat for two people because you might build up excess weight. What counts is the nutritional value of the foods you eat. You have to eat foods in sensible quantities. Below are some things that you can do about your pregnancy diet plan.
The Daily Diet
To make sure that your body gets adequate nutrition, your pregnancy diet plan must consist of two to three protein servings like meat, cheese, or fish. Aside from this, you also need the following – two cooked eggs, three to four dairy servings like ice cream and skimmed milk, two servings of green veggies such as spinach and cabbage, six to ten bread or grains servings, three servings of fat, one fruit and other vegetables. A pregnant woman also needs a daily source of vitamin C.
Things That Pregnant Women Should Avoid
There are some things that you have to avoid like skipping breakfast and not exercising. Breakfast can provide the needed calories that your baby needs. However, it doesn’t mean that you have to eat extra large food servings. Just follow the suggestions above and you can get adequate nutrition. You also need to avoid sauces, gravy, fried and fast foods, whole milk, and butter on veggies or bread.
Things to DO and Eat
You have to get enough exercise. Walking for about thirty minutes a day is good for you or you can also do swimming and other gentle exercises. You need lots of energy during pregnancy, so a pregnancy diet plan is vital. Wear maternity clothes and as much as possible, you have to use low-heel or flat shoes.
Fight Heartburn the Right Way
Heartburn during pregnancy is quite common. This is characterized by a burning sensation in your throat and chest. Some women complain about an acidic or sour taste inside the mouth. Be sure to avoid foods that trigger heartburn like chocolate, vinegar, fatty and fried foods, mustard, and many others. You also need to avoid alcohol and eating large meal servings.
Pregnancy Constipation
Constipation is another issue during pregnancy. This occurs because of the increase in progesterone production. To avoid constipation, you have to eat foods that are rich in fiber, drink plenty of water, move bowels regularly, and exercise regularly. If you are not anemic, you can take multivitamins with decreased quantities of iron. Your doctor can help you with this.
As you can see, having a pregnancy diet plan is a great advantage. Your body is about to experience a lot of changes during pregnancy. To be prepared, you should eat the right kinds of foods at the right amount. Eat better, and follow the tips above to enjoy your pregnancy.
Ravi Kishore is an author of http://www.pregnancydietplanhq.com blog. Through this blog, she tries to share the best information about pregnancy diet plans and complications during pregnancy. Hope everyone will like this little effort.
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We really need a healthy diet plan to make sure that we are eating the right amount of nutrient we needed for our baby.
Great article! Being healthy during pregnancy is very important to both mother and child. pregnant woman should be very careful in everything she do and eat.
This post will bring a huge awareness to all the woman who will get pregnant to know what they supposed to do… I do love to share it on my pinterest…
Weight gain is something normal during pregnancy but a carefully selected pregnancy diet plan can control the weight gain. Many women have the wrong understanding that any weight accumulation is acceptable. This statement is unfounded. You need to watch your weight and introduce changes to the pregnancy diet program, if such are needed. The amount of calories consumed during the first trimester should be nearly the same as the calorie count before you got pregnant. Pregnant women need other 300 calories per day during the second and third trimesters. Make some calculations to come up with the best pregnancy diet plan and stick to it.