Having the proper pregnancy nutrition is crucial for thepregnant women. The healthy eating habits help in nourishing the growing fetus. Maintaining a healthy nutrition will give birth to a healthy baby. So a nutritious diet that includes fiber, carbohydrates, proteins, vitamins, minerals will provide your baby with a healthy growth.
A recent research has shown that the diet and nutrition of the expectant mother not only affect the physical development but also affect the intelligence of a child. In the first treble months of pregnancy, the woman needs to have appropriate quantities of high protein, calcium, minerals, vitamins such as vitamin B12, B6, vitamin D, zinc and folic acid. A pregnant woman needs about 300 more calories during last 6 months of pregnancy. In the first trimester of pregnancy, you should gain about 3 to 5 pounds in per month, while in the last 6 months you shouldn’t gain more than 3 pounds per months.
Your pregnancy diet should include fresh, light, healthy and high fiber foods. Fresh foods like red vegetables that are rich in carotene in addition to red and orange fruits that contain vitamin B complex are important for the pregnant woman. Walnuts, almond, and raisins are also important as they are loaded with vitamin and minerals. The pregnant woman should consider eating leafy vegetables like cabbage, spinach, and broccoli as they are rich in calcium and iron.
Oily Fish are very important for the expecting mother as they help form a healthy brain and body of the growing baby due to its richness in omega-3 fatty acids. Some of the available oily fish have a high level of mercury content, so ask your doctor first about what exact kinds to eat to maintain your health.
During pregnancy, you should avoid eating junk foods as they give you empty calories without the nutritional benefits of healthier foods. Caffeine and alcohol fats, oily food, additives and unpasteurized food also should be avoided. In addition, to maintain a healthy pregnancy diet and nutrition plan, you should consult your doctor about the exercises you can do.
Besides all of these nutrition advises, the pregnant woman should keep relaxed and cheerful. As much as you can try to avoid anger and pessimistic nature to keep your pregnancy healthy. You can get stress-free by listening to music, going for a walk or reading books, such activities will make you feel relax and happy.