Eating a balanced diet is essential for a healthy pregnancy. It is important to include a variety of vegetables, fruits, whole grains, low-fat or low-fat dairy products, and protein foods in your diet. To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of proteins, fruits, vegetables and whole grains.
Sweets and fats should be kept to a minimum. A nutritious diet can also help reduce some symptoms of pregnancy, such as nausea and constipation. Protein is essential for the baby's growth during pregnancy. Your prenatal nutrition should include whole grains such as brown rice, whole wheat pasta, cereals and oats.
These foods are rich in fiber, iron, B vitamins and folic acid, which are beneficial for the physical development of the baby. They will also help prevent constipation and hemorrhoids, which are some of the common discomforts you may experience during pregnancy. It is important to eat five to 10 servings of fruits and vegetables the size of a tennis ball every day. These colorful foods are low in calories and full of fiber, vitamins and minerals. During pregnancy, a woman's iron needs increase due to the developing fetus drawing iron from the mother.
This is why it is important to eat iron-rich foods every day such as meat, chicken, seafood, dried beans and lentils, and green leafy vegetables. Animal sources of iron are easily absorbed by the body while plant-based iron is not as easily absorbed. However, absorption can be improved when these foods are eaten together with foods that contain vitamin C (such as oranges). This is especially important for women who follow a vegetarian diet. The recommended daily intake (RDI) for iron during pregnancy is 27 mg per day (9 mg per day more than for non-pregnant women). Iron deficiency during pregnancy is common in Australia and some women may need iron supplements.
It's important to talk to your doctor about the need for supplements, as iron can be toxic (poisonous) in large amounts. Eating a balanced diet during pregnancy is essential for both mother and baby's health. It is important to include a variety of fruits, vegetables, whole grains, low-fat or low-fat dairy products, and protein foods in your diet. Eating five to 10 servings of fruits and vegetables every day will provide essential vitamins and minerals that are necessary for the baby's physical development.
Iron-rich foods such as meat, chicken, seafood, dried beans and lentils should also be included in your daily diet. Iron deficiency during pregnancy is common in Australia so it's important to talk to your doctor about the need for supplements.
