Hey, guys! I’ve been seeing so many cute babies everywhere so I decided to post something baby-related. Lol.
A healthy diet is very important in pregnancy and is essential for a healthy baby. It is more important to eat only healthy foods during this period than any other time of your life. A healthy pregnancy diet promotes your baby’s growth and development.
The food we eat on a daily basis affects how our bodies work, how we heal and grow, and how we maintain energy and strength for years to come. It also determines the basic nutritional health that our children are born with and provides a model for their eating habits during childhood and beyond. Pregnancy is the one time in your life when your eating habits directly affect another person.
Your decision to incorporate delicious vegetables, whole grains and legumes, lean protein, and otherwise food choices into your eating plan before and during pregnancy will give your baby a strong start in life.
Your body has increased nutritional needs during pregnancy.
Though the old adage of “eating for two” is not completely correct, you actually require more micronutrients and macronutrients to support you and your baby. Micronutrients are dietary components, such as vitamins and minerals, which are only required by the body in small amounts.
Macronutrients, on the other hand, are nutrients that provide calories or energy. Examples of macronutrients include carbohydrates, proteins, and fats. You need to consume more of each type of nutrient during pregnancy. Most pregnant women can meet the increased nutritional needs by choosing a diet that includes a variety of healthy foods. A simple way to ensure you’re getting all the necessary nutrients is to eat different foods from each of the food groups every day. In fact, all meals should include at least three different food groups.
Each food group has something to offer your body. Grains are a good source of energy. Fruits and vegetables are packed with antioxidants, fibre, and water-soluble and fat-soluble vitamins. The food groups that include meats, nuts, and legumes provide your body with protein, folate, and iron. Dairy products are the best source of calcium and vitamin D.
Including the following nutrients in your daily diet will help ensure that you satisfy your body’s nutritional needs during pregnancy:
– Protein: Protein is critical for ensuring the proper growth of fetal tissue, including the brain. It also helps with breast and uterine tissue growth during pregnancy. It equally plays a role in your increasing blood supply, allowing more blood to be sent to your baby.
– Calcium: Calcium helps build your baby’s bones and regulates your body’s use of fluids.
– Iron: Iron works with sodium, potassium, and water to increase blood flow. This helps ensure that enough oxygen is supplied to both you and your baby.
– Folate: Folate, commonly known as folic acid, plays an important part in reducing the risk of neural tube defects. These are major birth defects that affect the baby’s brain and spinal cord.
The additional daily requirements of some nutrients are listed below:
– Calories: should be increased by 300 calories daily in the second and third trimesters (4th-9th month).
– Protein: should be increased by 60mg daily.
– Calcium: should be increased by 1200mg daily.
– Folate (folic acid): should be increased by 15mg daily.
– Iron: should be increased by 30mg daily.
It is also very important to stay hydrated by drinking at least 8 glasses of water a day (please remember, however, that moderation is key). It is also important to take prenatal vitamins because nutrients such as folate and iron are difficult to obtain in sufficient amounts from food alone. You should speak to your nutritionist about what prenatal vitamins to take to ensure that you and your baby stay healthy.
Now, go ye forth and reproduce!
Till next time, bisous.