Pregnancy Diet Menu

Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you did before you became pregnant.

Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.

Goals for Healthy Eating When Pregnant

Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.

source : http://www.webmd.com/baby/guide/eating-right-when-pregnant

Comments

What is Skinny Girl Diet?

The Skinny Girl Diet is a program created and followed by Bethenny Frankel, a natural foods chef and celebrity who starred in reality shows such as “The Real Housewives of New York City” and “Bethenny Getting Married?” Bethenny explains the Skinny Girl Diet in detail in her book, “Naturally Thin: Unleash Your SkinnyGirl and Free Yourself from a Lifetime of Dieting.” The Skinny Girl Diet in a Nutshell Skinny Girl DietIn a nutshell, the Skinny Girl Diet is about following 10 basic rules Bethenny explains in detail in her book. The 10 rules are as follows. Rule #1: Your diet is a bank account Bethenney explains that you can eat what you want, but you need to always balance your diet. For example, she says: Don’t eat too much of the same thing Don’t eat the same thing twice (on the same day) Balance starches with proteins Balance vegetables and fruits with sweets and fats Balance a splurge with a save For example, if you eat starch for breakfast, you sho...

Step By Step Keto Diet Plan!

The Cyclical Ketogenic Diet: True Fat Loss In recent media, low carbohydrate diets have been THE fad for almost everybody in America wanting to lose weight. From your secretaries, elementary school teachers, and desk clerks, to bodybuilders, models, actresses, and athletes. However, there is a huge difference between those who follow an Atkins plan and those who follow a cyclical ketogenic diet (CKD). Atkins is a low carb plan for those who are quite sedentary, walk maybe 3 times a week at the most, and just follow normal everyday activities. So forget Atkins here. The CKD is for those who’s main concern is true fat loss and muscle preservation—muscle for sports and high intensity activities. My opinion for those who practice Atkins is that while they do lose fat, there is much water loss and most importantly muscle loss. Something we athletes do not want. A CKD is a true fat loss diet that works undeniably, if followed properly and strictly. Yes, lo...

The Paleo Diet Works!

What Is The Paleo Diet? The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility. - Robb Wolf Building A Healthy Paleo Diet Lean proteins Lean proteins support robust muscles, healthy bones and best immune perform. macromolecule conjointly causes you to feel glad between meals. Healthy fats from crackers, seeds, avocados, olive oil, animal oil and grass-fed meat Scientific research and epidemiologic studies show that diets wealthy in Monounsaturated and omega-3 fatty acid fats dramatically cut back the instances of fleshiness, cancer, di...

Diet Tips 2014

Search This Blog