Pregnancy And Baby Care Articles Pregnancy Diet

Your own body will dictate how much food it needs. Although it may be difficult to keep anything down in the first two to three months due to nausea and vomiting, try to eat a well balanced diet. During these months, eat small meals throughout the day and avoid greasy, fried food. Here are some suggestions for a healthy diet during pregnancy:

• It is best to eat a variety of foods to get all the nutrients you need. Eat a balanced diet from all the food groups.
• If you are a vegetarian you will have to adjust your eating habits to ensure that the baby and you are getting adequate nutrition.
• Increase your intake of calcium as this is needed for the growing baby. If you do not consume enough calcium, your body will take the calcium from your bones putting you at risk for osteoporosis later in life. Sources of calcium are dairy products (milk, cheese, puddings, yogurts etc), leafy green vegetables (broccoli and spinach), dried peas, beans and seafood. If you are lactose intolerant eat more vegetables as mentioned above or dairy products with less sugar in them.
• Incorporate at least 6-11 daily helpings of bread, grains, four or more servings of vegetables, three servings of proteins (nuts, meat, fish, eggs, poultry), and two to four servings of fruit.
• Eat at least three servings of food rich in iron. Sources are lean meat, leafy green vegetables, grain products, fish, poultry, legumes, fruit, molasses, peanuts etc.
• Check with your doctor for both iron and calcium supplements.
• Stick to a high fiber diet. This will help relieve the constipation that accompanies pregnancy. Cooked beans, whole wheat breads, raw fruits, leafy vegetables and whole grains are some sources of this.
• Avoid alcohol and smoking during pregnancy. Also stay away from soft cheeses, deli meats, raw meat items, fish with high mercury levels, caffeinated drinks.

A healthy diet during pregnancy goes a long way in ensuring a happy and healthy pregnancy.

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