Pregnant women need to eat a healthy diet in order to maintain their health. Pregnant women who follow a nutritious diet are better able to nourish and care for their unborn child.
There is no need to follow a strict diet to guarantee that you and your child are getting the right balance of nutrients. A folic acid supplement is recommended for pregnant women to ensure they get all the vitamins and minerals they need.
Pregnancy is a time when your body needs nourishment, and your baby needs nourishment, too. At the same time, your body goes through a lot of changes, and you need a well-balanced diet to help it deal with those changes. Due to a hormonal imbalance, you may feel various physical symptoms such as bloating, nausea, and mood swings. You can better handle these changes if you eat a nutritious diet.
Here’s a guide to healthy eating in every trimester
First trimester
During the first trimester of pregnancy, a high-folate diet is essential. In order to nourish and develop the embryo, folic acid should be added to your diet. Include oranges, sweet potatoes, and legumes in your diet. Nutritionist Iram Zaidi advises including dairy products in your diet since “you will need calcium as well.” Dark and green leafy vegetables, broccoli, and asparagus, to name a few, are also excellent providers of calcium.
Morning sickness is common in the first three months of pregnancy for many women. Soups can be used as a meal replacement. If you’re experiencing morning sickness, try include ginger, a high-carb, high-protein item.
Sugarcane juice is a fantastic choice for pregnant women, as well. Vitamin A, magnesium, potassium, and iron are all found in abundance in this food.” Jasleen Kaur, a dietician with OMG!, claims it provides rapid energy and boosts immunity (Oh My Ganna).
Second trimester
During the second trimester, your body need an additional 300-500 calories each day to aid in the growth of your unborn child. “Increase your intake of healthy fats like avocado, salmon, and fish liver oil. In addition, Zaidi recommends including enough of iron-rich foods, such as lean meats, whole grains, dried fruits, and legumes.
Adding oranges and tomatoes to your diet throughout the fifth month of pregnancy can provide your growing baby with the Vitamin C they need to thrive.
Your baby’s growth will be heavily influenced by your nutrition by the sixth month. As a bonus, this will help you stay in shape for giving delivery as well. Lean meat, fish, eggs and tofu are good sources of protein as well as carbs like sweet potatoes, whole-wheat pasta and sweet corn,” she explains.
Fruits with a low glycemic index should be consumed by pregnant women instead of meals that contain refined sugar.
Third trimester
Vitamin C, calcium, magnesium, omega-3 fatty acids, and choline are all essential during this critical period. “Fresh fruits (berries, banana, melon, etc.), lentils, fresh green salad with radish, tomato, lettuce, beans and chickpeas must be consumed in the third trimester of pregnancy. Stay hydrated by drinking plenty of fluids, says Zaidi.
As long as you stick to a healthy diet, you and your unborn child will be ready for a stress-free birthing experience.
Determine how many calories you need. Even when you are pregnant, you do not need to consume twice as much food.
• During the first trimester, most women don’t need any more calories.
• During the second trimester (13 to 26 weeks), most women need an additional 340 calories per day.
• After 26 weeks of pregnancy, most women need an additional 450 calories per day.
Note:
- Consider these suggestions if you have lactose intolerance or dislike of milk or other dairy products when pregnant: Make sure you’re getting enough calcium in your diet by eating items such as almonds and broccoli as well as calcium-fortified meals and beverages.
- There are several gluten-free choices for pregnant women who are sensitive to the protein, such as sorghum and rice.
- Make sure to drink eight to 12 glasses of water each day when following any food plan. Check with your doctor before making any changes to your diet if you have a medical condition or allergy.
The Post-Pregnancy Diet
In post-pregnancy nutrition, whether a woman breastfeeds or not, the key to regaining one’s pre-pregnancy weight is to preserve or replenish one’s nutritional storage. Even if your next child is a surprise, it’s never too late to start feeding him or her nutritious foods like fresh fruits and vegetables, low-fat milk, whole grains, and high-protein legumes and meats.
People Also Search :
What should I eat during each month of pregnancy?
Lean meat, fish, eggs and tofu are good sources of protein as well as carbs like sweet potatoes, whole-wheat pasta and sweet corn,” she explains. Fruits with a low glycaemic index should be consumed by pregnant women instead of meals that contain refined sugar.
What should I eat daily during pregnancy?
• Five servings of fresh fruits and vegetables, including at least one dark orange vegetable, two dark green leafy vegetables, and a citrus fruit; • Six portions of whole-grain breads and cereals that have been supplemented with iron and other nutrients.
What should I eat each week of pregnancy?
Pregnant women should eat a variety of nutrient-rich foods from the following categories:
• 3-4 servings of fruit per day.
• 3-5 servings of vegetables a day….
• Three servings of dairy foods every day….
• 2-3 servings of protein per day….
• Three servings of whole grains each day
What month of pregnancy do you eat the most?
In the second trimester, you should expect to begin to feel the effects of pregnant appetite. Nausea and vomiting (morning sickness) during the first trimester may restrict you from eating much at all. That’s fine: you don’t need to eat any more calories because your kid is so small.
