Nutrition During Your Pregnancy

It is important that you eat a variety of nutritious foods during your pregnancy to ensure that your body and the baby that is growing inside of you get all the right nutrients, and also to ensure that you control your weight gain. If you choose to eat a variety of nutritious foods, you will be assured of consuming adequate calories and an ideal weight gain -- one of the most important signs of how your pregnancy is progressing.

Should you not eat enough, you will be robbing your baby of important calories and nutrients, possibly resulting in premature delivery, low birth weight, or more health problems. Healthy eating will ensure a healthy pregnancy, and more importantly, and healthy baby.

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The simplest way to give your baby the nutrients is to eat a variety of wholesome foods including:

  • 9 servings from the bread, cereal, rice, and pasta group
  • 4 servings from the vegetable group
  • 3 servings from the fruit group
  • 3 servings from the milk, yogurt, and cheese group
  • 3 servings from the meat, poultry, fish, dry beans, eggs, and nuts group

Eating correctly helps control your weight gain during pregnancy. Depending on your weight before pregnancy, the recommended weight gain is:

  • Under weight: 30-40 pounds
  • Normal weight: 25-35 pounds
  • Over weight: 15-25 pounds

Following a Vitamin Rich Diet

By including fruits, vegetables, animal products an assortment of whole grain foods and fortified cereals in your diet, you should be getting all the nutrients you and your baby need during the duration of your pregnancy. Remember that prenatal vitamins are an insurance policy and should not replace a proper diet.

Vitamin Sources
Fat Soluble Vitamins
Vitamin A and Beta carotene fish, milk eggs, dark orange and green vegetables, such as carrots & spinach
Vitamin D milk, fatty fish, egg yolks
Vitamin E vegetable oil, margarine, nuts, spinach and wheat germ
Vitamin K dark green leafy vegetables
Water Soluble Vitamins
Vitamin C Citrus fruits and juices, strawberries, potato, tomatoes
Thiamin (B1) Whole grain fortified cereals, rice, pasta, organ meats
Riboflavin (B2) Meats, fish, poultry, dairy products, fortified cereals
Niacin (B3) Fortified cereals and breads, meat, fish, peanuts, milk, eggs
Pyridoxine (B6) Poultry, fish, liver, pork, eggs, soyabeans, oats and peanuts
Cobalamin (B12) Poultry, meats, fish, eggs, and dairy products
Biotin liver, eggs, grains, yeast and dried peas
Pantothenic acid Meats, poultry, whole grains, dried peas and beans

For help learning to eat all the correct nutrients during your pregnancy you may want to consult with your health care provider or dietician. Eating correctly is the first half of fitness during pregnancy. For optimal health, combine a good diet with a regular exercise schedule.

Comments

I love this article. It is very informative and gives a great detailed outline of what to eat during your pregnancy.

Along with eating well, don't forget to add some type of exercise into your daily routine. Walking, using resistance bands and a balance ball, all go a long way at reducing the stress on the body that being pregnant can bring. Plus, you will be conditioning yourself for labor and delivery by getting your muscles strengthened and stretched and increasing your lung capacity as well.

Thanks for this wonderful article, it will help me a lot!