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.
