Pregnancy: Eating Right While Pregnant
Healthy eating in
pregnancy , and enough of it, is very important for
your baby to grow and develop. You should consume 200 to 300
more calories than you did before you became pregnant.
Although nausea and vomiting during the first few months of
pregnancy can make this difficult, try to eat a well balanced
diet and take prenatal vitamins. Here are some recommendations
to keep you and your baby healthy.
Goals for Healthy Eating
- Eat a variety of foods to get all the nutrients you
need. Recommended daily servings: 6-11 servings of breads and grains, two to
four servings of fruit, four or more servings of vegetables, four servings of
dairy products, three servings of protein sources (meat, poultry, fish, eggs
or nuts). Use fats and sweets sparingly.
- Choose foods high in starch and fiber such as whole-grain breads,
cereals, pasta, rice, fruits and vegetables.
- Make sure you are getting enough vitamins and
minerals in your daily diet. You should take a prenatal vitamin supplements to
make sure you are consistently getting enough vitamins and minerals every day.
Your doctor can recommend an over-the-counter brand or prescribe a prenatal
vitamin for you.
- Eat and drink at least four servings of dairy
products and calcium-rich foods a day to help ensure that you are getting 1200
mg of calcium in your daily diet.
- Eat at least three servings of iron-rich foods per
day to ensure you are getting 30 mg. of iron in your daily diet.
- Choose at least one good source of vitamin C every
day, which include: oranges, grapefruits, strawberries, honeydew, broccoli,
cauliflower, Brussel sprouts, green peppers, tomatoes and mustard greens.
- Choose at least one good source of folic acid every
day, which include: dark green leafy vegetables, veal and legumes (lima beans,
black beans, black-eyed peas and chickpeas). Every pregnant woman needs 0.4 mg
of folic acid per day to help prevent neural tube defects such as spina
bifida.
- Choose at least one source of vitamin A every other day.
Sources of vitamin A include carrots, pumpkins, sweet
potatoes, spinach, water squash, turnip greens, beet greens,
apricots and cantaloupe.
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Pregnancy: Your Guide to Eating Right
Pregnancy (Stages - Trimesters of Pregnancy) »
Introduction
Pregnancy lasts about 40 weeks, counting from the first day of your last
normal period. The weeks are grouped into three trimesters (TREYE-mess-turs).
Find out what's happening with you and your baby in these three stages.
What is the first trimester (week 1-week 12)?
During the first trimester your body undergoes many changes. Hormonal changes
affect almost every organ system in your body. These changes can
trigger symptoms even
in the very first weeks of pregnancy. Your
period stopping is a clear sign that
you are pregnant. Other changes may include:
- Extreme tiredness
- Tender, swollen breasts. Your nipples might also stick out.
- Upset stomach with or without
throwing up (morning sickness)
- Cravings or distaste for certain foods
- Mood swings
- Constipation (trouble having bowel movements)
- Need to pass urine more often
- Headac...
Read the Pregnancy (Stages - Trimesters of Pregnancy) article »
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