Healthy Eating During Pregnancy
The period from conception to birth
After the egg is fertilized by a sperm and then implanted in the lining of the uterus, it develops into the placenta and embryo, and later into a fetus. Pregnancy usually lasts 40 weeks, beginning from the first day of the woman’s last menstrual period, and is divided into three trimesters, each lasting three months.
Being pregnant is an exciting time in your life! In order to have a safe pregnancy, you want to be as healthy as possible. Staying healthy while pregnant is important not only for your physical and mental well being but also for your growing baby’s. Focus on eating a healthy diet, being physically active, and taking care of yourself emotionally. You might also need to make some lifestyle changes. By making changes to be the healthiest, you’ll significantly improve the health of your future child.
During pregnancy, it is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need.
Here is a look at the food groups and some suggested sources for creating a healthy pregnancy
To have an healthy pregnancy we should get regular exercise. For a healthy pregnancy, most types of exercise — including running, bicycling, weight training, and swimming — are safe to do if you don’t let yourself get overheated. Drink lots of water.
For healthy pregnancy getting lots of good sleep. This will give your body the time it needs to help develop your growing baby, making you feel better in the process. Aim for eight hours of sleep minimum a night, and try to snatch a mid-afternoon nap as well. Going to bed at a consistent time every night will also help to regulate your sleep schedule, making your sleep more restful and deep.
Sleep on your left side, as this relieves pressure on your back. Other positions also risk cutting off the circulation to a major vein.
Don’t take any sleeping pills while pregnant, unless prescribed and approved by your doctor.
For healthy pregnancy its very beneficial to eat fruits and vegetables, bread and grains, proteins, dairy products, prenatal vitamins. Remember – a prenatal vitamin, or any supplement can only complement a healthy diet during pregnancy.
Fruits and vegetables
Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and Brussel sprouts.
Bread and Grains The body’s main source of energy for pregnancy comes from the essential carbohydrates found in bread and grains. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber, and some protein, even. You can get the required amount of folic acid from fortified bread and cereal.
Protein Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. Your developing baby needs plenty of protein, especially in the second and third trimesters. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
At least 1000 mg of calcium is needed daily to support a pregnancy. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis).
Sample Daily Menu:
The following sample menu for healthy pregnancy will give you some idea of what a pregnant woman should typically consume in a day for a healthy pregnancy. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met.
Breakfast: Oatmeal cereal, banana, 1 slice whole wheat toast, 2 tsp jam, 1 cup skim milk
Snack: 1 cup yogurt, grapes
Lunch: Turkey (if deli meat, do not eat cold – heat to steaming to avoid Listeria) and cheese sandwich on whole wheat bread, small bag potato chips, pear, and 1 cup skim milk.
Snack: Raw veggies and low-calorie dip.
Dinner: 4 oz chicken, 1 cup wild rice, 1 cup veggies, 1 cup skim milk.
Snack: fresh fruit or low-fat frozen yogurt.
While you are pregnant youneed to see your physician every 4 weeks until you are 28 weeks pregnant.
From the time you are 28 weeks to 36 weeks pregnant – you should see him every 2 weeks.
After the 36th week of Pregnancy you should see your physician once a week (or more often if needed, as per your doctor’s instructions)
Eat healthy and hygienic food is good for your and baby health.
We recommend always to consult with a doctor. Don’t take any risk.