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 calcium. Cheese, milk, yogurt are good choices. Opt for beans and cheese if you are vegetarian. Lactose intolerant mothers can have soy products.
  • Fruits: At least 2-4 servings a day is essential. Include apples, bananas, oranges, melons, peaches, grapefruit, strawberries etc.
  • Vegetables: Three to five servings.  Dark green leafy vegetables (spinach, collards, lettuce) or deep yellow vegetables (carrots, pumpkin) and others like broccoli, peas, cabbage etc are good. Baked potatoes are a good source of iron.
  • Whole grains: Five servings a day as these are rich sources of fiber. Whole grain cereals or breads, whole wheat pastas, brown rice and whole wheat crackers are beneficial.
  • Eggs: These contain several minerals and vitamins that benefit the growing fetus. Have at least two a day.
  • Healthy fats: Three servings a day. Avoid trans fats.
  • Fluids: Drink plenty of water daily, juices are good too.

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

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 completely. Unfortunately, this period is also a time when most women experience morning or all day sickness and often do not want to eat at all. Try to combat this by having small light meals and eating bland food. Ensure that carbohydrates, protein, vitamins and minerals are included in every meal. It is necessary to take folic acid at this time as this prevents neural tube defects. Take a supplement which has enough folic acid in it as there are only a few natural foods which have folic acid in them.

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

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