Iron Rich Foods to Eat During Pregnancy

Iron Rich Foods to Eat During Pregnancy

So you have just recently discovered your pregnant – congratulation! That certainly means that life is going to change. One of the first things you will want to think about is your diet and what it is you and baby need right now. Thankfully, it is not actually that difficult to get the correct nutrition during your pregnancy just as long as you stay focused on eating foods that

are packed with protein and high in nutrients.

Worrying about the needs of the baby for proper development is common. The good news is as long as you eat well, your baby will get the nutrition he or she needs as they draw their nutrition

from you. For example, if you make sure to eat foods that are high in iron you will not have to worry about becoming anemic. If you have a diet that is sufficient in calcium, your baby will have strong teeth and bones.

Your doctor will keep an eye on things by drawing blood at your checkups. If you are lacking nutrients, supplements can be prescribed and you can make changes to your diet. Let’s have a look at the foods that will provide you with the nutrition you need during pregnancy.

Eating a well balanced diet is a great way to ensure you are getting the nutrients you need. Eat a diet that is packed with fresh fruits and vegetables. Strawberries and citrus fruit are high in vitamin C. Good choices since you need about 70 mg of vitamin C a day. Eat plenty of green leafy vegetables and legumes to ensure you get the 4 micrograms of folic acid you need daily.

Foods that are rich in iron are important too. It is recommended that pregnant women get around 27 mg of iron each day. Iron helps your blood cells take oxygen to your baby, and it is important to you too as it brings oxygen to your muscles so they can function properly. Adequate iron will help to decrease your susceptibility to stress and disease. Good sources of iron include fish, chicken, and meat.

If you already eat healthy, your diet during pregnancy won’t need to change a lot. You should avoid processed foods, sugar, too much fat, and white flour. And of course, you should always follow your doctor’s orders when it comes to healthy nutrition for you and

your baby.

A Pregnancy Diet Plan That Works

A Pregnancy Diet Plan That Works

Congratulations on your pregnancy! Of course, the first thing that’s on your mind is staying healthy throughout your pregnancy. Part of staying healthy is ensuring you have a pregnancy diet plan that works.

There are a number of reasons why moms who are expecting need to understand healthy nutrition but the most important is because of the impact what you eat has on your baby. A healthy diet is good for both you and your baby.

Weight gain goes with being pregnant. In fact, it is a positive thing for both mom and baby. This is how nature begins to prepare your body for what is to come. A healthy diet is an excellent way to provide the nutrient for proper weight gain rather than excessive weight gain. When you gain the right amount of weight it will be much easier to lose after the baby is born.

There has also been a direct connection established between your nutritional health and how the effect it has on children later in their life. It’s been established that everything you do in those nine months from your physical activity to the fluids you drink will affect your child’s current growth and the child’s future growth. What you eat while you are pregnancy has the potential to prevent future health problems with your child and you. And of course, the food you eat now will affect your weight gain throughout your pregnancy.

During the first trimester, it is important that you make sure to limit any excess calorie intake. After the first 12 weeks pass,

you can add an additional 300 calories per day in addition to your regular calorie intake.

If you are of normal weight, you should expect to gain 25 to 35 pounds during your pregnancy. You should limit your weight gain to no more than 5-10 pounds in the first 20 weeks, and then following that a pound per week. Doctors advise that you lose some weight before becoming pregnant if you are overweight. This will make it easier for you to keep extra weight off during your pregnancy and to lose it after the birth. Statistically women who are overweight have a significantly higher emergency cesarean rate, miscarriage rate, more incidents of gestational diabetes and suffer from high blood pressure more often.

To significantly increase the likelihood of a healthy pregnancy make sure that you eat a nutritional diet, high in fresh fruits and vegetables, whole grains, lean meats, and protein, while avoiding processed foods.

5 Key Principles to Pregnancy Nutrition

5 Key Principles to Pregnancy Nutrition

If you already eat a healthy diet, there may only be small adjustments you need to make to your diet to ensure you are eating right for the next night months. These five key principles will ensure that you remain fit and healthy, and that baby gets all the nutrients he or she needs to grow to be strong and healthy.

#1 Drink Plenty of Water

For a healthy pregnancy, it is critical that you drink enough

water, as it will help to flush the toxins from your body and

fight water retention. Water will also help with constipation and

headaches associated with pregnancy.

#2 Avoid Processed Foods

The best way to begin your pregnancy is with proper nutrition.

That includes the elimination of processed foods that are high in

fillers, sodium, salt, and preservatives, which could potentially

pose a risk to baby. In addition, you are far more likely to gain

extra water and suffer with fluid retention when your diet

contains processed foods. Instead, opt for healthy, whole food

choices that are good for you and baby.

#3 Buy Organic

Organic foods are becoming more readily available and they are

also becoming more affordable. Therefore, your goal should be to

buy organic whenever possible. This is especially true when it

comes to dairy products, meats, and eggs. Organic foods are higher

in amino acids and fatty acids than the non-organic version. When

it comes to fruits and vegetables at least make sure that those

with the highest pesticide concentrations are organic. These are

peaches, celery, apples, strawberries, blueberries, spinach, bell

peppers, kale, cherries, grapes, and potatoes.

#4 Eat Vegetable With Every Meal

As you get further along in your pregnancy it becomes even more

important to make sure that you eat vegetables with every meal.

They are high in fiber and that will help with constipation

associated with pregnancy. You’ll also feel fuller and you’ll

obtain tons of nutrients.

#5 Every Meal Should Include Healthy Fats

Healthy fats include olive oil, organic butter, coconut oil, raw

nuts, nut butters, and avocado. These fats will help you to feel

full while providing you with nutrients, and they provide the kind

of healthy fats that help with your baby’s cognitive development.

Include these five key principles in your pregnancy nutrition and you’ll be on your way to well balanced nutrition throughout your pregnancy. Of course, you should always follow your doctor’s orders when it comes to nutrition.