If there is one time in your life to ensure that you are making healthy food choices and eating the right foods in the right amounts, it is when you are pregnant. With all the hype out there on what you should and shouldn't eat it can be hard to figure out what a healthy pregnancy diet is and what are the proper foods to eat when pregnant. Often when talking to your OB/GYN you can get different advice than what you would get from your primary doctor. Here we are going to offer a few basics about proper pregnancy nutrition.
A healthy pregnancy diet is essential for the development of your growing baby. This type of diet ensures normal fetal growth and development, healthy uterine functions, healthy placenta and amniotic fluid. On the other hand, a poor pregnancy diet increases the possibilities of mortality, low birth weight, miscarriage, and a wide range of developmental disorders.
First let's get rid of the idea that "diet" means restriction or to lose weight. Medically speaking, the word "diet" simply refers to the foods you eat on a daily basis. In terms of pregnancy nutrition it means that within your list of foods to eat when pregnant, you are going to need to make sure that you are getting enough high quality proteins and dairy, grains and nuts (that have been soaked), fruits and veggies (organic if possible, fresh a definite), bone broths, high quality fat (good fats such as omega 3), filtered water, fish oils and lacto-fermented foods.
These types of foods will help ensure that your baby is getting all the nutrients he or she needs. These nutrients include calcium, iron, zinc, B vitamins, copper, magnesium, vitamins A, C and D, folate and cholesterol to name a few. Also, you should be taking prenatal vitamins which will help give an extra boost to the nutrients you are consuming with a healthy pregnancy diet. These vitamins and minerals help with brain development, eye, heart, lung, bone and all other organ and tissue development of the baby.
Eating this way will help you gain a healthy amount of weight for your baby and will mean having less to lose after giving birth. Weight gain is an important part of pregnancy and is a natural necessary occurrence. The pregnant mother's body gains weight not only because of the baby's weight but also due to the increased volume of blood, fat storage, increase in muscle size and an increase in size of the breasts as they prepare for milk production. However, the weight gain should be slow and steady with an average pregnancy weight gain ranging from 22 to 32 pounds.
Make sure that you are giving your baby a healthy start by staying on top of a healthy pregnancy diet and knowing the foods to eat when pregnant. Right now is the most important time of you and your baby's life. Take the time to learn the facts about what proper pregnancy nutrition and do your best to follow the recommended guide lines.
Dieting while you are pregnant may seem a bit confusing. In fact, a high fiber diet may sound contrary to a normal pregnancy diet but you should know that fiber is an important part of a healthy diet. Therefore, if you have been worried about using a fiber diet while you are pregnant you might be relieved to know that it is actually better for you and your child.
Fiber is a carbohydrate that is includes the non-digestible plant parts. This allows the fiber to pass through your digestive tract unaltered. There are two basic kinds of fiber, water-soluble that includes the edible parts of vegetables, seeds and fruit, and insoluble which is fiber that you may recognize better as roughage. Cellulose that you find in wheat bran and various other grains is a good example of insoluble fiber.
Pluses - of High Fibre Diet Commonly called bulk, fiber will slow your foods progress through your intestinal tract giving the body more time to absorb all the various nutrients while at the same time regulating your stool. A healthy fiber diet while you are pregnant is a great idea for many reasons. Fiber will keep your digestive system functioning correctly by making waste material soft, aiding in nutrient absorption and slowing the rate at which you process sugars. The latter will prevent your insulin levels from spiking and dropping.
Vegetables are a great source of fiber and are very high in nutrients. They are an excellent food choice during pregnancy and in fact, many doctors recommend that pregnant women eat a diet high in vegetables. This makes it simple to maintain a high fiber diet while you are pregnant. It is also convenient as you can just add an extra helping of vegetables to your evening meal. Start with a dinner of whole-wheat pasta, vegetables and bread, topped off with fresh fruit, which is another excellent source of fiber and vitamins.
Many intestinal tract problems can be averted with a high fiber diet. Things like colon cancer, diabetes, irritable bowel syndrome and even hemorrhoids can be reduced or totally avoided with this kind of diet. This is an added benefit during pregnancy as these ailments are common problems. You could even find you cholesterol is lowered with a high fiber diet.
Cons - of a Fibre Diet: When you are pregnant and eating a high fiber diet, you need to be sure you are drinking enough fluids. If not you will find yourself in the awkward position of dealing with constipation. Try to consume the recommended eight glasses of water per day to avoid this problem.
Often times what you avoid, eating is as important as what you do eat. You will need to resist the temptation to eat out at restaurants or fast food chains; the food in these places is full of saturated fats and bleached flour products. When the alternative is cabbage or cauliflower this can be a difficult choice to make.
A fiber diet while pregnant will mean that you have to change the manner in which you shop for groceries. Gone are the junk foods and in their place high fiber vegetables, completely grain bread, and starches. The nice thing about it is the high fiber diet will take care of many of the cravings you will experience which is the number one reason women gain extra weight while they are pregnant. Bottom line is a fiber diet while pregnant can help you stay in shape so to speak.
Being pregnant is one of the most amazing experiences a woman will go through. You want your baby to be born healthy so it is important to take extra care of yourself. The first thing would be to see your doctor regularly to be sure that things are moving along as they should be. One of the most important things your doctor will go over with you is the importance of a healthy pregnancy diet and the best foods to eat when pregnant.
You need to remember that you are eating for two but that does not mean that you have to eat twice as much food. You simply need to make better choices. So what are the best foods to eat when pregnant? You want to have a diet that is rich in minerals, vitamins and nutrients so that you and your baby will be healthy throughout the pregnancy. Remember that a pregnancy diet low in proper nutrition can lead to many complications, among them low birth weight, developmental disorders and miscarriage.
Foods that contain folic acid such as beans, peas, broccoli, spinach and oranges are one of the top food choices as they help to prevent neural tube defects (spina-bifida) with the baby while in the womb. Always try and ensure that the fruit and vegetables are fresh and organic if possible. Foods such as these also help with common problems such as constipation that come with being pregnant. Your doctor will be aware of the importance of folic acid and as well as assessing your diet, will prescribe a pre-natal vitamin to ensure that you are receiving adequate levels.
The best foods to eat when pregnant will always include greens, soaked grains and pasteurized dairy products such as milk, cheeses and yogurts which are all excellent sources of calcium. Calcium is an essential mineral as your baby will be taking the calcium from you to build its bones and teeth. This will also be a big concern if you choose to breast feed. You may notice that you are thirstier since you became pregnant and it is important that you drink plenty of fluids such as milk as well as water. Stay away from caffeine-based drinks, soda and all alcoholic beverages. Not only are they bad for you but extremely bad for the baby growing inside of you.
You also want to balance out your diet with plenty of protein but do not think that you need to eat a complete extra steak. The fact is that you only need to consume about an extra 300 calories per day when you are pregnant. If you find that you are extremely hungry, then you may not be getting the proper nutrients that your body requires. It is recommended that you try to stay away from fish due to the mercury count but if you do want to eat fish you can go with fresh water fish as it is much healthier. If you choose to eat red meat ensure that is cooked completely. In other words stay away from medium-rare and rare meats.
A good knowledge of the foods to eat when pregnant is very important not only for your baby but for you as well. Your baby will be taking away from you what it needs to make itself healthy and strong. So the better you take care of yourself, the better your baby will be. Make sure that you check with your doctor to see what he or she recommends for a healthy pregnancy diet.
Article Source: http://EzineArticles.com/3175334
A healthy pregnancy diet is essential for the development of your growing baby. This type of diet ensures normal fetal growth and development, healthy uterine functions, healthy placenta and amniotic fluid. On the other hand, a poor pregnancy diet increases the possibilities of mortality, low birth weight, miscarriage, and a wide range of developmental disorders.
First let's get rid of the idea that "diet" means restriction or to lose weight. Medically speaking, the word "diet" simply refers to the foods you eat on a daily basis. In terms of pregnancy nutrition it means that within your list of foods to eat when pregnant, you are going to need to make sure that you are getting enough high quality proteins and dairy, grains and nuts (that have been soaked), fruits and veggies (organic if possible, fresh a definite), bone broths, high quality fat (good fats such as omega 3), filtered water, fish oils and lacto-fermented foods.
These types of foods will help ensure that your baby is getting all the nutrients he or she needs. These nutrients include calcium, iron, zinc, B vitamins, copper, magnesium, vitamins A, C and D, folate and cholesterol to name a few. Also, you should be taking prenatal vitamins which will help give an extra boost to the nutrients you are consuming with a healthy pregnancy diet. These vitamins and minerals help with brain development, eye, heart, lung, bone and all other organ and tissue development of the baby.
Eating this way will help you gain a healthy amount of weight for your baby and will mean having less to lose after giving birth. Weight gain is an important part of pregnancy and is a natural necessary occurrence. The pregnant mother's body gains weight not only because of the baby's weight but also due to the increased volume of blood, fat storage, increase in muscle size and an increase in size of the breasts as they prepare for milk production. However, the weight gain should be slow and steady with an average pregnancy weight gain ranging from 22 to 32 pounds.
Make sure that you are giving your baby a healthy start by staying on top of a healthy pregnancy diet and knowing the foods to eat when pregnant. Right now is the most important time of you and your baby's life. Take the time to learn the facts about what proper pregnancy nutrition and do your best to follow the recommended guide lines.
Dieting while you are pregnant may seem a bit confusing. In fact, a high fiber diet may sound contrary to a normal pregnancy diet but you should know that fiber is an important part of a healthy diet. Therefore, if you have been worried about using a fiber diet while you are pregnant you might be relieved to know that it is actually better for you and your child.
Fiber is a carbohydrate that is includes the non-digestible plant parts. This allows the fiber to pass through your digestive tract unaltered. There are two basic kinds of fiber, water-soluble that includes the edible parts of vegetables, seeds and fruit, and insoluble which is fiber that you may recognize better as roughage. Cellulose that you find in wheat bran and various other grains is a good example of insoluble fiber.
Pluses - of High Fibre Diet Commonly called bulk, fiber will slow your foods progress through your intestinal tract giving the body more time to absorb all the various nutrients while at the same time regulating your stool. A healthy fiber diet while you are pregnant is a great idea for many reasons. Fiber will keep your digestive system functioning correctly by making waste material soft, aiding in nutrient absorption and slowing the rate at which you process sugars. The latter will prevent your insulin levels from spiking and dropping.
Vegetables are a great source of fiber and are very high in nutrients. They are an excellent food choice during pregnancy and in fact, many doctors recommend that pregnant women eat a diet high in vegetables. This makes it simple to maintain a high fiber diet while you are pregnant. It is also convenient as you can just add an extra helping of vegetables to your evening meal. Start with a dinner of whole-wheat pasta, vegetables and bread, topped off with fresh fruit, which is another excellent source of fiber and vitamins.
Many intestinal tract problems can be averted with a high fiber diet. Things like colon cancer, diabetes, irritable bowel syndrome and even hemorrhoids can be reduced or totally avoided with this kind of diet. This is an added benefit during pregnancy as these ailments are common problems. You could even find you cholesterol is lowered with a high fiber diet.
Cons - of a Fibre Diet: When you are pregnant and eating a high fiber diet, you need to be sure you are drinking enough fluids. If not you will find yourself in the awkward position of dealing with constipation. Try to consume the recommended eight glasses of water per day to avoid this problem.
Often times what you avoid, eating is as important as what you do eat. You will need to resist the temptation to eat out at restaurants or fast food chains; the food in these places is full of saturated fats and bleached flour products. When the alternative is cabbage or cauliflower this can be a difficult choice to make.
A fiber diet while pregnant will mean that you have to change the manner in which you shop for groceries. Gone are the junk foods and in their place high fiber vegetables, completely grain bread, and starches. The nice thing about it is the high fiber diet will take care of many of the cravings you will experience which is the number one reason women gain extra weight while they are pregnant. Bottom line is a fiber diet while pregnant can help you stay in shape so to speak.
Being pregnant is one of the most amazing experiences a woman will go through. You want your baby to be born healthy so it is important to take extra care of yourself. The first thing would be to see your doctor regularly to be sure that things are moving along as they should be. One of the most important things your doctor will go over with you is the importance of a healthy pregnancy diet and the best foods to eat when pregnant.
You need to remember that you are eating for two but that does not mean that you have to eat twice as much food. You simply need to make better choices. So what are the best foods to eat when pregnant? You want to have a diet that is rich in minerals, vitamins and nutrients so that you and your baby will be healthy throughout the pregnancy. Remember that a pregnancy diet low in proper nutrition can lead to many complications, among them low birth weight, developmental disorders and miscarriage.
Foods that contain folic acid such as beans, peas, broccoli, spinach and oranges are one of the top food choices as they help to prevent neural tube defects (spina-bifida) with the baby while in the womb. Always try and ensure that the fruit and vegetables are fresh and organic if possible. Foods such as these also help with common problems such as constipation that come with being pregnant. Your doctor will be aware of the importance of folic acid and as well as assessing your diet, will prescribe a pre-natal vitamin to ensure that you are receiving adequate levels.
The best foods to eat when pregnant will always include greens, soaked grains and pasteurized dairy products such as milk, cheeses and yogurts which are all excellent sources of calcium. Calcium is an essential mineral as your baby will be taking the calcium from you to build its bones and teeth. This will also be a big concern if you choose to breast feed. You may notice that you are thirstier since you became pregnant and it is important that you drink plenty of fluids such as milk as well as water. Stay away from caffeine-based drinks, soda and all alcoholic beverages. Not only are they bad for you but extremely bad for the baby growing inside of you.
You also want to balance out your diet with plenty of protein but do not think that you need to eat a complete extra steak. The fact is that you only need to consume about an extra 300 calories per day when you are pregnant. If you find that you are extremely hungry, then you may not be getting the proper nutrients that your body requires. It is recommended that you try to stay away from fish due to the mercury count but if you do want to eat fish you can go with fresh water fish as it is much healthier. If you choose to eat red meat ensure that is cooked completely. In other words stay away from medium-rare and rare meats.
A good knowledge of the foods to eat when pregnant is very important not only for your baby but for you as well. Your baby will be taking away from you what it needs to make itself healthy and strong. So the better you take care of yourself, the better your baby will be. Make sure that you check with your doctor to see what he or she recommends for a healthy pregnancy diet.
Article Source: http://EzineArticles.com/3175334