Diet During Pregnancy

The single most important thing to be aware of when you are pregnant is your nutritional well being. A well balanced diet is the greatest gift you can give your unborn child. Maintaining a healthy and nutritious diet before and during your pregnancy is ideal, but even if you are in the second or third term of your pregnancy it’s not too late to start and is still beneficial to you and your child to eat healthy nutritious foods. Eating nutritious foods will not only make you feel better during your pregnancy, but will also pave the way for a much smoother labor and help insure your unborn child starts it’s post-womb life with all the essential building blocks necessary to start life as a strong healthy child.

Our bodies are affected every day by the food we eat. How we grow and heal as well as maintain our strength and energy are all directly affected by our diet. The nutritional well being of your baby is determined by your eating and drinking choices. Your diet also provides a model of eating habits your child will adopt during childhood and many years to come.  Pregnancy is the only time in your life that your eating habits directly affect another human being, so eat wisely.

During pregnancy nutritionists recommend 75 to 100 grams of lean protein every day (fish, legumes, liver), 1000 milligrams of calcium (milk, yogurt, eggs), 27 milligrams of iron (liver, spinach, cabbage), 600 – 800 micrograms of folic acid (dark leafy greens), 85 milligrams of vitamin C (citrus fruits, potatoes). Choosing to eat fruits and vegetables, lean protein, legumes and whole grains as well as making other healthy dietary choices will provide your child with a strong beginning in life.

Weight Changes

It is true that your body will grow and you will gain weight while you are pregnant. As you see your body and baby growing you have proof that your baby is being nurtured by your body and affected directly by your diet. By the time your baby is due your volume of blood has grown by up to 60%. Your breasts are now full of milk. Your uterus has grown to accommodate your child and amniotic fluid. Your baby typically now weighs between 6 and 10 pounds. Your body consumes around 300 more calories per day during the last two trimesters. See your doctor regularly and discuss you and your baby’s nutritional needs. Do not neglect your health as it directly affects the baby’s health as well!

Additional Concerns

While you are pregnant there are also foods you should not eat and some you must prepare carefully.  Caffeine laden beverages such as coffee, soda and energy drinks should be consumed rarely or better yet eliminated entirely. Completely eliminate alcohol, drugs and tobacco. Make sure that all the meat in your diet is thoroughly cooked to avoid harmful bacteria such as salmonella and toxoplasmosis. Remember what you are eating and drinking is also what your unborn child is eating and drinking. Maintain a healthy exercise routine. Walking and swimming are considered good exercises during pregnancy, but check with your doctor before beginning any new exercise program.

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