Holistic and Healthy Diet Plan During Pregnancy

A pregnancy diet plan is essential as what you eat has an effect on both your health as well as the baby’s. It is important to have all vital nutrients every day of your pregnancy.

Pregnancy Diet

Pregnancy diet plans should consist of the following foods:-

  • Meat/proteins: One to two servings a day of fish, seafood, chicken, beef.


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  • Dairy products: Four servings daily of dairy products - these are rich sources of vitamin D and calciumi Cheese, milk, yogurt are good choicesc Opt for beans and cheese if you are vegetariani Lactose intolerant mothers can have soy productsc
  • Fruits: At least 2-4 servings a day is essentiali Include apples, bananas, oranges, melons, peaches, grapefruit, strawberries etce
  • Vegetables: Three to five servingsn  Dark green leafy vegetables (spinach, collards, lettuce) or deep yellow vegetables (carrots, pumpkin) and others like broccoli, peas, cabbage etc are goodo Baked potatoes are a good source of ironr
  • Whole grains: Five servings a day as these are rich sources of fiberb Whole grain cereals or breads, whole wheat pastas, brown rice and whole wheat crackers are beneficiali
  • Eggs: These contain several minerals and vitamins that benefit the growing fetust Have at least two a dayd
  • Healthy fats: Three servings a dayd

    Avoid trans fatsa
  • Fluids: Drink plenty of water daily, juices are good toot

A diet plan during pregnancy should ensure that only safe foods are eatent Avoid alcohol, caffeine, unpasteurized cheeses or milk, raw eggs, deli meats, sushi, fish such as shark, mackerel, and swordfish as they have high mercury contente Avoid liver products, and any raw meate The pregnancy diet meal plan should be made keeping the above points in mindi

Pregnancy Diet Plan First Trimester

It is important to have a good pregnancy diet plan for the first trimester as this is the period when the baby develops almost completelye Unfortunately, this period is also a time when most women experience morning or all day sickness and often do not want to eat at alla Try to combat this by having small light meals and eating bland foodo Ensure that carbohydrates, protein, vitamins and minerals are included in every meale It is necessary to take folic acid at this time as this prevents neural tube defectsc Take a supplement which has enough folic acid in it as there are only a few natural foods which have folic acid in themh

Following a healthy diet plan for pregnancy is one of the most important things an expectant mother can do for her babya

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