Eating healthy during pregnancy is vital for your own and your unborn baby’s health. Following a balanced diet that includes all essential nutrients is extremely important for any expectant mother in order to have a healthy baby. Once you know that you are pregnant you should create a diet plan for a healthy pregnancy, it may be difficult for you especially if you are a first-time mother but the following information can help you greatly in creating a right diet plan.
A balanced diet for a healthy pregnancy should contain calcium-rich foods like milk, yogurt, buttermilk, and cheese. It also must include foods that are rich in vitamin D, omega-3 fatty acids, folic acid, iron, protein, and vitamin C. These nutrients can be found in fruits, vegetables, and mercury free fishes.
Moreover, you should include fiber rich foods to avoid healthy problems like indigestion and constipation as well as they are good for the growing baby’s health. Whole grains, whole wheat bread, cereals, rice, green and leafy vegetables, raw fruits and cooked beans are sources for getting fibers.
According to the American Pregnancy Association, you need 75 to 100 grams of protein per day to support the growth of fetal tissue and increase your blood supply. And you need about 1,000 milligrams of calcium per day. For iron, you need 27 milligrams every day to avoid anemia. You need 600 to 800 micrograms of folic acid per day to reduce the risk of neural tube defects. Consider getting 85 milligrams a day of vitamin C to support tooth and bone development. Drinking from 6 to 8 glasses of water is highly recommended.
In your diet plan, there are foods that you should eat like what we mentioned above and there are also others that you should avoid. Foods that you should avoid eating during pregnancy include mercury-rich fish (shark, swordfish, tuna, tilefish, king mackerel, etc.), raw meat, raw dairy products and raw eggs, deli meat, unpasteurized milk and products made using it, etc.
The risks of developing food poisoning during pregnancy are the main reason behind avoiding these foods. All types of soft cheese should also be avoided such as blue-veined cheeses, Feta, Queso Fresco, Camembert cheeses, Queso Blanco, Panela, etc. Try to completely avoid eating smoked seafood, canned food, fast food and deep fried foods. Also avoid drinking lots of caffeine rich drinks like tea, coffee and various other energy drinks and soft drinks