Pregnancy Diet to Ensure Growth and Development of your baby and You

Pregnancy diet is important as it ensures the health, growth and development of both you and your baby. Right from the time of conception it is natural for you to want the best for your baby, so it is best to start with your healthy pregnancy diet as soon as possible.  Listed below are some pregnancy diet tips which will help to maintain a healthy weight as well as meet your daily nutritional requirements.

Best Pregnancy Diet Advice for your baby and you

• Although ‘eating for two’ still applies and is encouraged for the development of healthy baby, remember you are not looking to feed two adults. You need only about 300 additional calories per day, although this amount may vary according to your weight before you become pregnant. However, if your pre-pregnancy weight was significantly higher or lower than your ideal body weight, you may need a lower or higher calorie intake accordingly.
• Constipation is often a side effect of pregnancy. To prevent as well as treat constipation in pregnancy, a healthy diet during pregnancy is generally a fiber rich diet. Choose foods high in fiber such as whole grains, cereals and its products, fresh fruits and vegetables, beans, legumes, pulses, and nuts. Also increase your total daily fluid intake to keep yourself well hydrated and ease constipation.
• Besides taking your prenatal vitamin supplements, make sure that you are getting enough of quality vitamin and mineral dose in your diet. This will ensure that you have one of the best pregnancy diets.
• Fulfill your calcium needs by including at least 4 servings of low fat dairy products everyday and ensure that you are getting about 1000 to 1300 mg of calcium daily.
• Include at least 2 servings of iron rich foods as part of your daily diet. These foods would include dark green leafy vegetables, poultry, and lean meat.
• Vitamin C needs during pregnancy are also increased up to 70 mg. Make sure that you include at least one food rich in vitamin C on a daily basis. Vitamin C rich foods include oranges, strawberries, lemons, guava, ripe papaya, honeydew, tomatoes, cabbage or broccoli.
• 0.4 mg of folic acid is necessary to prevent neural tube defects in the fetus. Besides your supplements, also include foods rich in folic acid like broccoli, dark green leafy vegetables, lima beans, black beans and veal.
• Although vitamin A is an important nutrient during pregnancy, remember excessive intake of this vitamin is associated with fetal malformations.
• One of the pregnancy diet foods to avoid is fish high in mercury like tuna, king mackerel, shark, swordfish, or tilefish.
• Limit your caffeine intake. Avoid soft cheese made from unpasteurized milk as well as raw shell fish like raw clams and oysters. It is best to completely give up smoking and avoid all alcoholic beverages. Make sure that you consult your doctor for a recommended diet for pregnancy as he/ she will be able to provide you with a specialized pregnancy week by week diet.