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Healthy Diet During Pregnancy

 Healthy Diet During Pregnancy

Healthy Diet During Pregnancy

A healthy diet is a crucial a part of a healthy lifestyle at any time, but especially vital if you’re pregnant or planning a pregnancy. Healthy eating keeps you feeling good and provides your baby the essential nutrients they have within the womb. Overall, aim for a diet, with an appropriate blend of all the 5 food groups:

              1.  vegetables and legumes.
              2.  breads and cereals.
              3.  milk yoghurt and cheese. 
              4.  meat poultry, fish and alternatives.
              5.  fruits.

Foods containing protein help the baby grow. Meat, chicken, fish, eggs, milk, nuts, cheeses, beans and legumes are all good sources of protein.

Aim to drink 6 to eight glasses of water a day — most town water contains fluoride, which helps your growing baby’s teeth develop strong enamel. Some water supplies, like tank water, don't have fluoride.

You will probably find that you simply are more hungry than usual, but you don’t got to ‘eat for two’ — albeit you're expecting twins or triplets.

Have a healthy breakfast a day because this will assist you to avoid snacking on foods that are high in fat and sugar.

Eating healthily often means just changing the amounts of various foods you eat in order that your diet is varied, instead of ablation all of your favourites.

You will got to take care together with your diet if you develop gestational diabetes — your doctor or midwife will advise you.

Fruit and vegetables

  Eat many fruit and vegetables because these provide vitamins and minerals, also as fibre, which helps digestion and prevents constipation. Eat a spread of fruit and vegetables each day — these are often fresh, dried or juiced. Always wash them carefully. Cook vegetables lightly during a little water, or eat them raw but well washed, to urge the advantage of the nutrients they contain.


Starchy foods (carbohydrates)

  Starchy foods are a crucial source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal. These foods should be the most a part of every meal. Eat wholemeal rather than processed (white) varieties once you can.

Protein

Sources of protein include meat (but avoid liver), fish (however, avoid fish that's high in mercury like shark/flake, marlin or broadbill/ swordfish), poultry, eggs, beans, legumes/beans and nuts. Eat some protein a day. Choose lean meat, remove the skin from poultry, and cook it using only a touch fat.

Make sure eggs, poultry, burgers and sausages are cooked all the way through. make sure there's no pink meat, which juices haven't any pink or red in them. attempt to eat 2 portions of fish every week, one among which should be oily fish like sardines or mackerel.


Dairy

Dairy foods like milk, cheese and yoghurt are important because they contain calcium and other nutrients that your baby needs. Choose reduced-fat varieties wherever possible. There are some cheeses that ought to be avoided — see Foods to avoid.


Alcohol

There is no safe level of alcohol during your pregnancy. Whether you're planning a pregnancy, already pregnant or breastfeeding, not drinking is that the safest option as alcohol can harm your unborn baby.


Limit foods that are high in sugar, fat and salt

These foods include all spreading fats (such as butter), oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice-cream, cake, puddings and fizzy drinks. you ought to eat only alittle amount of those foods. Sugar contains calories without providing the other nutrients, and may contribute to weight gain, obesity and cavity.

Fat is extremely high in calories, and eating more fatty foods is probably going to form you set on weight. Having an excessive amount of saturated fat can increase the quantity of cholesterol within the blood, which increases the prospect of developing heart condition. attempt to hamper on saturated fat, and have foods rich in polyunsaturated or monounsaturated fat instead, like oils, spreads, nut butters/pastes and avocado.

Limit foods containing added salt and don’t add salt in cooking or at the table.


Healthy snacks

If you get hungry between meals, don’t eat snacks that are high in fat and/or sugar, like sweets, biscuits, crisps or chocolate. Instead, choose between the subsequent nutritious snacks:

  • sandwiches or pitta bread crammed with cheese, grilled chicken, mashed tuna, salmon or sardines and salad.
  • salad vegetables, like carrot, celery or cucumber.
  • low-fat yoghurt hummus with bread or vegetable sticks.
  • ready-to-eat apricots, figs or prunes.
  • vegetable and bean soups.
  • unsweetened breakfast cereals, or porridge, with milk.
  • milky drinks or unsweetened fruit juices.
  • fresh fruit.
  • baked beans on toast or a potato.

Preparing food safely

Wash fruit, vegetables and salads to get rid of all traces of soil, which can contain toxoplasma, a parasite which will cause toxoplasmosis, which may harm your unborn baby.

Wash all surfaces and utensils, and your hands, after preparing meat — this may help to avoid toxoplasmosis.

Store raw foods separately from ready-to-eat foods to stop contamination that results in gastrointestinal disorder from meat (such as salmonella, campylobacter and E. Coli).

Use a separate cutting board for raw meats.

Heat ready meals until they’re piping hot all the way through — this is often especially important for meals containing poultry.

You also got to confirm that some foods, like eggs and sausages, are cooked very thoroughly.


Recommended servings

You don’t need to eat more but you are doing need to eat more variety. the subsequent table offers an summary of the variability of food you ought to eat for optimum health during pregnancy.

Food groupServes per daySample serve
Meat or alternatives3 ½65g red meat
80g chicken
100g fish
2 eggs
1 cup legumes
170g tofu
30g nuts
Dairy foods2 ½250ml milk or soy milk
40g cheese
200g yoghurt
Breads and cereals8 ½1 slice bread
2/3 cup cereal flakes
½ cup cooked porridge
½ cup rice, pasta or noodles (cooked)
Fruit21 medium fruit (e.g. apple)
2 smaller fruit (e.g. apricots)
1 cup tinned fruit
Vegetables5½ cup cooked vegetables
1 cup salad
75g starchy vegetables
Unsaturated spreads and oilsUse in small amounts 
Extra foods, e.g. foods containing saturated fat, added salt, added sugar or alcoholOnly sometimes and in small amounts 

Sources
:
 Dietitians Association of Australia (Pregnancy),. Opens in a new window. Eat for Health (Healthy eating during your pregnancy). Opens in a new window.Eat for Health (Healthy eating when you're pregnant or breastfeeding), the Women's (pregnancy an birth).

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