Nutrition During Pregnancy - Eating For Two Or Not?
So you're expecting a baby and want to know more about nutrition during pregnancy. Well, there are MANY old wives' tales on the issue, so beware. You are the one that needs to provide for your baby's health and needs. Learn what is important and what is not, and do your best to eat healthy, and to generally have an especially healthy and stress free lifestyle during pregnancy. First, we've all heard the adage "eating for two". This is misleading and is the most common mistake made during a first pregnancy. It is true that you need to eat more and take in more calories, but those calories need to come from healthy foods, not just whatever is lying around. On average, a woman needs to increase her calorie intake by about 300 calories a day. This helps in the daily growth process of the baby. Your growing baby uses energy from mom to get the work done. See how they start needing you right away? You do not have to eat double portions, though. Just a little more than usual so baby has a sufficient food supply to draw on. But, like we said, it is just as important where those calories come from, because baby has specific needs from your nutrition during pregnancy. Here is an idea of what you need to eat for you and your baby. Nutrition During Pregnancy - Basic Requirements- Protein for blood and cell production.
Sources: lean meat, fish, poultry, eggs, and beans, to name a few. - Carbs for energy.
Sources: Bread, cereal, grains and fruits among many others. - Calcium for bones, teeth, muscle and nerve health.
Sources: Dairy products and fresh spinach. - Iron is important for the production of red blood cells.
Sources: Spinach, lean meat (red), breads and cereals with extra iron added (fortified). - A host of vitamins are needed as well for good nutrition during pregnancy. Vitamin A, C, B6, B12 and D are critical to bone and teeth health, shiny hair, blood and cell production and good vision. Vitamins also help with how the body processes iron and calcium or uses carbs, fat and proteins.
Sources include: Dairy products, meat, fish, pork, ham, citrus fruits, juices that contain iron supplements and all types of dark vegetables as well as carrots and bananas. - Folic acid is a main propagator of blood/protein production as well as how enzymes function in the body.
Sources: Leafy, green veggies, dark yellow or orange fruits/vegetables, beans, nuts. - Fats act as energy stores for future use.
Sources: Vegetable oils, margarine and peanut butter among others.Of course, this is a simplified listing of the sources for these necessary vitamins and minerals. More complete listings and tables are available readily everywhere. If you simply eat portions from every food group each day, you can't go wrong. You can treat yourself here and there, but don’t make it a habit, ladies. Remember junior is counting on you for sustenance and good nutrition during pregnancy.
Bottom line: you need to eat a balanced and varied diet, and doctors recommend taking a prenatal supplement, as well. This always important, but is especially so from as soon as you plan on trying to get pregnant, until you finish nursing, so eat well!Also, you need to realize that your baby will get first. This means that your body will get depleted if you don’t eat enough nutrients. For example, if you aren’t getting enough calcium, it can weaken your bones, as well as affect the baby. If you don’t eat enough iron, it can make you feel weak, and loose energy, besides effecting junior’s development. So, please, do both of you a favor and eat well, and take your vitamins!
|
Learn more about nutrition during pregnancy - Sign up to our free newsletter!
Back to baby nutrition
Go back to Home Page
|
