Healthy Nutrition and Diet
- good nutritional diet during pregnancy
Healthy Nutrition and Diet
What better time to look at your diet
and make changes than before pregnancy
The time to start eating healthy foods is before you become pregnant.
Most people know how important good nutrition is during pregnancy, but the months leading up to pregnancy are equally important. Usually by the time a woman knows she is pregnant her baby's organs are already developing. If a birth defect is going to occur it will happen during the first few weeks of pregnancy. Don't forget to help Dad get healthy, too! To improve your chances of getting pregnant, it's important for your partner to take care of himself, eat right, exercise and stop smoking, drinking or taking illegal drugs.
The Food Guide Pyramid
Recommended Daily Servings: See table below
1 - Fats, Oils & Sugar: Use Sparingly|
2 - Meat, Poultry, Fish, Eggs Dry Beans, & Nuts
3 - Milk, Yogurt & Cheese: 3 Servings
4 - Fruit: 4 Servings
5 - Vegetable: 5 Servings
6 - Bread, Cereal, Rice & Pasta.
|Table for Pyramid above|
|1.||Fats, Oils & Sugar: Use Sparingly|
|2.||Two servings a day: A serving = 2-3 ounces of cooked lean meat, poultry or fish; 1/2 cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat.|
|3.||Three servings a day: A serving = 1 cup of milk or yogurt; 1-1/2 ounces of natural cheese; 2 ounces of processed cheese.|
|4.||Four servings a day: A serving = 1 medium apple, banana, orange; 1/2 cup of chopped, cooked, or canned fruit; a glass of fruit juice.|
|5.||Five servings a day: A serving = 1 cup of raw, leafy vegetables; 1/2 cup of other vegetables, cooked or chopped raw; 3/4 cup of vegetable juice.|
|6.||Six + servings a day: A serving = 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup of cooked cereal, rice or pasta.|
The idea of the Pyramid is to eat more of the foods on the bottom (grains, vegetables & fruits) ...and less of those toward the top (meats, dairy products, fats, oils & sweets).
|Eating a healthy diet at the time pregnancy happens, helps to give your baby the best possible start in life. Many of us need to take a closer look at what we eat and see where we can improve our eating habits. A good diet is key to a healthy pregnancy. Here are some reasons why what you eat is so vital to you and your developing baby.|
A good diet can:
Some foods may cause infections
|Although the chances of contracting one of these rare infections is limited, you will reduce this likelihood even further if you avoid these foods:|
Making Healthy Gains
|If you are of normal weight, you don't have to eat much more than usual during the first 12 weeks; your fetus's nutritional needs are minimal. After that, spread your weight gain out over your second and third trimesters. While it will fluctuate from week to week, on average you should gain about a pound per week, depending on your starting weight. Adding 300 extra calories a day after the first 12 weeks will do the trick.|
If you are starting out on the heavier side, avoid dieting the first trimester and focus on a well-balanced diet. When the second trimester rolls around, aim for the gradual weight gain recommended by the National Academy of Sciences. As was true in your nonpregnant state, a good way to control your weight is by exercising moderately three to five times a week, doing an activity you enjoy.
How much weight will I gain in Pregnancy?
Improving your nutrition also means choosing wholefoods such as granary bread and brown rice, reducing the amount of sugar you eat, and cutting down on fat. It should not be necessary to take any special supplements if you eat a balanced diet, other than Folic acid, which is known to help prevent spina bifida and other neural tube defects. The Department of Health recommends 0.4mg per day while trying to conceive and for the first three months of pregnancy.
|Drink water regularly|
- at least 8 glasses
of fluid a day