What to Eat during Pregnancy
Facts about What to Eat during Pregnancy
After knowing that you are about to be a mom, you start asking what to eat during pregnancy. You know very well that good nutrition is important to keep yourself and your baby healthy. Whatever you eat, the innocent baby inside your tummy is affected. So, you better be careful with what to eat during pregnancy. Here are the concepts that you need to know to stay fit and healthy.
Caloric Needs
Every food you eat contains calories. Calorie is the unit of measure used in representing the energy you need to perform your daily tasks, nourish your body and facilitate the growth and development of the fetus. Some thinks that pregnant women should eat for two people. But according to obstetricians and dietitians, moms-to-be should only take an additional 300 calories on top of their regular daily need. For example, if your pre-pregnancy caloric need is only 1800 calories, you should only add 300 to this amount. Eating for two people may cause you to gain more weight. It may also present complications like difficulty in giving birth and overweight babies.
Foods to Eat
Now that you know the amount of calories to take, your next concern is to know what to eat during pregnancy. Since you need a variety of nutrients, you need to ensure that you have a balanced diet. Because there is no single food that contains all nutrients, you should include all food groups in your diet. The key is to take everything in moderation. You have to remember that today is not the right time to restrict your food intake. You should not be in a weight loss program for the next nine months.
Carbohydrate
Around 50% of your daily caloric needs should consist of carbohydrates. Carbohydrates are the energy giving foods. They provide you with a burst of energy for all your metabolic needs. If you are thinking of what to eat during pregnancy to obtain sufficient amount of carbohydrates, take rice, pasta, bread, corn and other grain products. Although sweets like cake and ice cream are carbohydrates, they are not recommended because of the high calories you get per serving. If you want to stay healthy, go for complex carbohydrates instead of the simple sugars.
Protein
Protein is important in the building of muscles and repair of the body. If you want to know what to eat during pregnancy, go for beans, nuts, legumes, meat, fish and dairy products. Protein must comprise around 35% of your caloric needs.
Fats
You should not dread fats at all. Although they can easily make you fat, there are good fats that will make your baby healthy. Fats should only make 10% of your daily diet. You may get them from butter, fish oil and margarine.
Vitamins
Foods rich in vitamins should be included in your list of what to eat during pregnancy. Vitamins do not generate calories but they are essential in the normal development of your baby. When you are pregnant, your doctor will prescribe multivitamins to supplement your increasing needs. Examples include folic acid and vitamin B complex. Folic acid is important in the normal brain development of your baby. You can get these from green leafy vegetables, barley beans, fruits, orange juice, lentils, rice and peas.
Minerals
Like the vitamins, minerals do not yield calories. However, they are as essential as the rest of the nutrients. In your list of what to eat during pregnancy, include foods rich in iron, calcium and zinc. Iron supplies the baby with raw materials for red blood cell production. You can get these from green leafy vegetables, liver, broccoli, spinach and strawberries. For the calcium, it is crucial in the growth and development of your baby’s bone. Dairy products, broccoli and seafood are rich sources of calcium. By getting at least 2-3 servings of these food daily, you can always be at your best.
Foods to avoid
After knowing what to eat during pregnancy, you must also know the foods to avoid. As much as possible, you have to limit your intake of coffee, carbonated beverages, tea and sweets. High amount of these groups may not be good for you. Avoid eating raw meat due to the risk of infection. If you have unusual cravings for food, you should take them only in moderation. But if the craving is about non-edible food, do not give in to it.
Foods to Reduce the Symptoms of Pregnancy
Many women are also asking what to eat during pregnancy especially if they want to reduce the unwanted symptoms associated with it. Because constipation and nausea are two common discomforts experienced by moms-to-be, here are the foods to eat and avoid when dealing with the following cases.
Constipation
Constipation is due to the reduced movements of the intestines. It happens due to the hormonal changes. To deal with the problem, you have to take plenty of water in your diet. You must also include more fruits and vegetables in your list of what to eat during pregnancy. Strawberries, apple, peaches and grapes are rich in fiber. A high fiber diet increases the motility of the digestive tract and adds more bulk to your stool.
Nausea
Nausea is common during the first trimester of pregnancy. It is your body’s reaction to the changes in the hormone level. To reduce the nauseated feelings, you need to avoid getting an empty stomach. Once your feel your hunger, grab something to eat. If you ask on what to eat during pregnancy to address nausea, keep a plain cracker at hand. Eat a protein-rich meal at night to help prevent morning queasiness.
You do not have to take chances when another life depends on your choices. Your choices are clear. You have to know what to eat during pregnancy, practice what you know and take good care of yourself. With all of these in mind, you will never go wrong. You can successfully deliver your baby in due time.