Diet Chart During Pregnancy

Diet Chart During Pregnancy

During pregnancy, maternal nutrition is a very important source of food for the baby. Nutrients from the mother's blood are the building blocks of children sets of organs, muscles, and brain and bone formation.
But if you fight morning sickness, a healthy diet is not always easy. And a balanced diet is important for the growth of the child, and the private right brain development and reduces the risk of birth defects and immune system strong. Why not have a number, but what you eat that makes a difference because it will help for a healthy diet during pregnancy:

Nutrient	Needed for	Best sources
Protein	Cell Growth & Blood Production	Beans, Tofu, lean Meat, Fish, Poultry, Egg Whites etc.
Calcium	Strong Bones & Teeth, Muscle Contraction, Nerve Function	Milk, Cheese, Yogurt, Spinach and certain types of Fish
Iron	Red Blood Cell Production (needed to prevent anemia)	Whole-wheat grain breads and cereals, Spinach, lean Red Meat
Carbohydrates	Daily Energy	Rice, Vegetables, Fruits, Potatoes, Pasta, Breads & Cereals
Vitamin A	Good Eyesight, Bone Growth & Healthy Skin	Carrots, Dark Leafy Greens, Sweet Potatoes
Vitamin C	Healthy Gums, Teeth & Bones, helps in Iron Absorption	Citrus Fruit, Broccoli, Tomatoes & Fortified Fruit Juices
Vitamin B6	Red Blood Cell formation, effective use of protein, fat, and carbohydrates	Whole-grain cereals, Bananas, Pork & Ham
Vitamin B12	Formation of Red Blood Cells and healthy nervous system	Milk, Poultry, Meat & Fish (Note: Vegetarians who don't eat dairy products need supplemental B12)
Vitamin D	Absorption of Calcium, Healthy Bones & Teeth	Fortified Milk, Dairy Products, Cereals and Bread
Folic Acid	Production of Blood & Protein, Effective Enzyme Function	Green Leafy Vegetables, Dark Yellow Fruits & Vegetables, Beans, Peas & Nuts
Fat	Energy Storage	Meat, Whole-Milk Dairy Products, Nuts, Peanut Butter, Margarine, Vegetable Oils. Note: Fat intake should be limited to 30% or less of your total calorie intake.

So the key to a healthy pregnancy diet to eat a variety of nutritious foods to keep you and your baby healthy. If you are vegetarian, you will discuss your diet with your doctor. As you probably will not get all the nutrients you need if you do not eat fish, chicken or eggs, your doctor may recommend protein, vitamins B12 and D supplements.

Vegetable For weight loss:Vegetables in a Weight Loss Diet

Vegetables in a Weight Loss Diet

The best way to lose weight is to eat vegetables because they contain large amounts of water and fiber and low in calories. It is also rich in minerals, antioxidants and phytochemicals that are very useful to maintain and improve their health. Some weight loss vegetable diets also have active ingredients that help in treatment delay and reduce the appearance of various diseases.

The advantage of the vegetable diet is more fiber and water content makes weight loss effectively and efficiently without causing hunger, a feeling of fullness which prevents overeating. This also prevents dehydration that can occur with weight loss treatment. Eating raw vegetables can also prevent cancer, heart disease and strokes.

Broccoli:

Broccoli has no fat and is composed of 60 percent carbohydrates, 40 percent protein, lots of water, minerals and vitamins. Carbohydrates in broccoli are quite complex and require time to digest. These carbohydrates are slow release, so you will have many hours of energy available at each meal. Minerals and vitamins in vegetables prominent vitamin E, thiamine, riboflavin, pantothenic acid, calcium, iron, magnesium, phosphorus and selenium.

 

Brussels Sprouts and Cabbages:

Brussels sprouts are like cabbage and have more fiber and only 21 calories. They are popular in low-fat diets, as they are low in calories and high in vitamins and nutrients like vitamins C, A, K, thiamin, B6, folate, potassium and manganese. While cabbage has a higher content of vitamins E and C, which can encourage the formation of gas. However, this can be reduced by combining the garlic and ginger.

 

Spinach:

This is another plant Vegetable that can be used in your weight loss diet. Spinach is very popular in the vegetarian diet because it contains large amounts of vitamins and nutrients such as vitamins A, C, E, K, thiamin, riboflavin, B6, folic acid, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. It is rich in fiber and does not cause water retention.

Collard Greens and Leeks:

The collard greens, amino acid and protein, low glycemic index has been filled. Some nutrients and minerals found in green collard greens, including thiamine, niacin, potassium, vitamin A, C, E, K, riboflavin, B6, folic acid, calcium, and manganese. You also have the option of a green onion and onion that are used in the pie of fish and vegetables such as carrots.

 

Beans and Carrots:

Beans are full of protein and fiber. They are delicious, even if it is eaten raw, and are low in fat and rich in fiber. Carrots, such as beans very tasty when eaten raw and a large amount of vitamin C and K and minerals.