Good nutrition during pregnancy improves your chances of having a healthy baby, reducing the risk of certain chronic conditions in your child, long after he has grown such as obesity, diabetes, and heart disease.
It’s very important to consume a variety of foods to make sure your baby gets the widest array of nutrients possible.
1- Proteins: pregnant women requires 10 extra grams of protein a day to support the growing fetus. Sources:Beef, chicken, fish, eggs, dried beans and lentils, soy, dairy products and peanut butter.
2- Iron: pregnant women require about 50% more iron when you are pregnant. Iron is important in the formation of hemoglobin, which is the oxygen-carrying protein on red blood cells. In pregnancy your need for iron and hemoglobin goes up, especially in the second and third trimesters. Iron-deficiency anemia during pregnancy cause fatigue in mom, and possible problems for baby such as low birth weights infants. Sources: Beef, chicken, fish, eggs, dried beans and lentils, green leafy vegetables.
3-Folate: this vitamin helps to prevent neural-tube defects, spina bifida, that occurs early in pregnancy. Women should get 400 micrograms before pregnancy, and through the first trimester, daily needs jump to 600 mcg. Sources: Orange juice, spinach, fortified breakfast cereal, breads lentils, rice, oatmeal, broccoli, and strawberries.
4- Calcium: pregnant women need calcium for fetus development. If she’s not consuming enough calcium, her body will take it from your bones leading to a decrease in bone mass & osteoporosis. Sources:Milk, yogurt, cheese, tofu, fortified soy milk, broccoli, almonds, and okra.
5- Fiber: It helps reduce the risk of constipation & keep you feeling full. Sources:Whole-grain cereals & breads, nuts, seeds, raw vegetables & fruits.
6-Fat: Fat is necessary for the proper development of the baby’s brain and central nervous system. It’s also a source of energy. Sources: Healthy fats in nuts, avocados, salmon, olive oil, sunflower oil, and canola oil.
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