What should you Eat Healthy Diet in Pregnancy ?
A healthy diet in pregnancy is an important part. Eating healthily Diet 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 on a special diet in Pregnancy, 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 too’ 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.
Eat plenty of fruit and vegetables :
Starchy foods like bread, potatoes, rice, chapattis,and breakfast cereals :
Lean meat, fish, poultry, eggs, cheese, beans and pulses :
Dairy foods like milk, cheese and yoghurt :
Try to cut down on sugar and sugary foods :
Cut down on fat and fatty foods as well :
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 in pregnancy 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.