It is never more critical to eat a healthy diet than when you find out that you are expecting. If your diet is poor during pregnancy, it can increase the risk for complications for both you and your unborn baby.
Your baby will take the nutrition first leaving you with whatever is left, if you are not providing your body with quality nutrition you are taking unnecessary risks. Thankfully it is easier than ever to eat a healthy diet these days.
If you are planning to become pregnant it is important to make healthy dietary changes first. This is partially because of the importance that the nutrient folic acid has on the development of your baby. Deficiencies of folic acid have been linked to neural tube defects. Your baby’s spinal column and brain are developed shortly after conception so if you are deficient of this important nutrient when you get pregnant your baby could be in danger.
Many women start on prenatal vitamins prior to getting pregnant for this reason. Folic acid will continue to be important throughout the pregnancy also, so you should be getting it from food sources along with your prenatal vitamin supplement.
What To Eat When Pregnant
WebMD has some great information on food to eat during pregnancy click here to visit there site.
Once you hit the second trimester you need for additional calories increases. You should be eating about 300 more calories a day at this time in your pregnancy. Calories provide you with the extra energy that your body requires for the growth of the baby. An additional glass of milk or a banana will equal about 100 calories. A piece of whole grain toast with peanut or almond butter will equal about 200 calories.
Just become informed about calories in foods and make sure that you are eating enough. Just make sure your additional calories come from nutritious foods, such as proteins, complex carbs or fruits and vegetables and not from things like donuts or french fries.
Protein and amino acids are the building blocks of life. You need at least three servings of protein each day to make sure that your baby has the amino acids that he or she needs and for your own body as well. Protein is found in all meats, eggs and dairy products. You can also get protein from such plant sources as beans and legumes. Rice also has small amounts of protein but it is not considered to be a good source unless it is combined with another source, such as beans. Soy also contains protein.
Calcium is another important nutrient. Calcium protects your bones and helps to grow your baby’s bones. Milk is a good source of calcium along with all other dairy products, such as yogurt and cheese. You can also get calcium from such thins as sardines or salmon, collards, kale or spinach or even blackstrap molasses. There are also fortified foods that have calcium such as fortified orange juice. If you buy a fortified food make sure it has both calcium and vitamin D as they work together.
Vitamin C is also important when you are pregnant. Vitamin C is a water soluble vitamin so your body does not store it at all. Therefore, you will need to replace it every day. Citrus fruits are loaded with vitamin C but many other fruits also have vitamin C, such as pineapple or strawberries. If you are eating plenty of fruits and vegetables you should be getting enough vitamin C, along with other crucial vitamins and antioxidants.
What To Eat During Pregnancy
Try to eat foods that are high in fiber. This means whole grain breads, cereals, beans and legumes and fruits and vegetables. Stay away from “white” foods such as white bread or white rice as these are usually nutritionally deficient and they lack the fiber that your body needs to keep you regular.
One of the most important nutrients that you will need when you are pregnant is iron. Your body will never have as high a demand for this important nutrient than when you are pregnant. Your baby is fed by your blood supply and your blood supply will increase by 25 to 40 percent during pregnancy. You need iron to protect yourself from anemia and to make sure that your baby is progressing well. Iron is crucial so your doctor will probably check your iron levels periodically. If you are low, your doctor may prescribe an iron supplement to make sure you are getting enough.
Eating a healthy diet when you are pregnant is crucial to your health and the health of your unborn baby. For more information about what not to eat during pregnancy please refer to that page.