What should you eat in pregnancy ? Nutrition for pregnancy.

 

What should you eat ?

             A healthy diet is an important part. Eating healthily  during pregnancy will help you and your baby develop and grow and will help keep you fit and well. You don’t need to go o a special diet, but make sure that you eat a variety of different foods every day in order  to get the right balance of nutrients that you and your baby need. you should also avoid certain foods to be on the safe side.
There’s no need to ‘eat for two’ when you are pregnant. It’s the quantity that’s important. with a few exceptions you can continue to eat all the foods you enjoy. Eating healthily often  means just changing the amounts of different foods  that you eat rather then cutting out all your favorites.

Nutrition

Eat plenty of fruit and vegetables :As these provide the vitamins and minerals, as well as fibre which helps digestion and prevent constipation. Eat them lightly cooked in a little water or raw to get the most out of them. aim for at  least five proteins a day.
 
Starchy foods like bread, potatoes, rice,  chapattis,and breakfast cereals :Are an important part of any diet and should, with vegetables, from the main part of any meal. They are satisfying without containing too many calories and are an important source of vitamins and fibre. Try eating wholemeal bread and wholegrain cereals when you can.
 
Lean meat, fish, poultry, eggs, cheese, beans and pulses : Are all good sources of nutrients. Eat some everyday.
 
Dairy foods like milk, cheese and yoghurt : are important as they contain calcium and other nutrients needed your baby’s development. Choose low-fat varieties wherever possible.
 
 
Try to cut down on sugar and sugary foods : like sweets biscuits, cake and sugary drinks like Cola. Sugar contains calories without providing any other nutrients the body needs. It also adds to the risk of tooth decay.
 
 
Cut down on fat and fatty foods as well : most of us eat for more fat than we need. Fat is very high in Calories and too much can cause excess weight gain and increase the risk of heart disease, and it can contribute to being overweight. Avoid fried foods go easy on foods like pastry, chocolate and chips which contain a lot of fat. Chooes low-fat varieties of dairy products, for example semi-skimmed or skimmed milk, low-fat yoghurt.
 

 

Vitamins and Minerals

Green, leafy vegetables, lean meat , dried fruit and nuts contain iron. If you are short of iron, you’re likely to get very tired and may suffer from anaemia.

Although liver contains a lot of iron, you should avoid eating it while you’re pregnant. It the iron level in your blood becomes low, your doctor will advise you to take iron supplements.


Citrus fruits, like oranges, lime and potatoes are good sources of vitamin C, which you need to help you to absorb iron.


Dairy products fish bread nuts and green vegetable are rich in calcium which is vital for making bone and teeth.


Vitamin D helps to keep your bones healthy and to provide your baby with Vitamin D to last during the first few month of life. The best source of vitamin D is summer sunlight, but extra vitamin D is required during pregnancy, hence your doctor will prescribe pvitamin D supplements.


You need extra folic acid from the time you start trying to conceive until the 12th week of pregnancy. This can help to prevent birth defects. You can get Folic acid from green leafy vegetables, but don’t overcook them as this destroy the vitamin. Some breakfast cereals and breads have Folic acid added to them, so look at the label. Regardless of what you eat, always take a 400 micrograms (0.4milligram) Folic acid tablet everyday which will be recommended by doctor.


Vegetarian, Vegan And Special Diets.


Providing a vegetarian diet is varied and balanced, it will provide adequate nutrients for you and your baby during pregnancy. However, iron and Vitamin B12 can be hard to obtain from a vegetarian diet. Talk to your doctor about ways to increase intakes of these important nutrients. if you are vegan(i.e. you cut out all animal products from your diet) or you follow another type of  restricted diet such as gluten free, because of food intolerance (e.g. celiac disease) or for religious reasons, talk to your doctor.


Take care with some foods

Besides eating a wide variety of foods, there are certain precautions you should take in order to safeguard your baby’s well being as well as your own.

Cook all meat and poultry thoroughly So that there is no trace of pink or blood and wash all surfaces and utensils after preparing raw meet. This will help to avoid infection or harm to your baby.

Wash fruit, vegetable and salads to remove all traces of soil which may contain bacteria.


Make sure eggs are thoroughly cooked until the whites and yolks are solid. to prevent the risk of salmonella food poisoning. and avoid foods containing raw and undercooked eggs like homemade mayonnaise, ice-cream, cheesecake.

Drink only pasteurized or UHT (ultra-heat treatment) milk which has had the harmful germs destroyed.

Don’t eat liver or liver products

Avoid eating peanuts and foods containing peanut products if you or your baby’s father or any previous children have  a history of asthma, eczema or other allergies. read food labels carefully and if you are still in doubt about the contents avoid these foods.


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