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Dieting When You’re Pregnant

Your diet whilst pregnant not only affects the mother but also the baby’s growth, we have all heard the term “eating for two” but is there any truth to this saying?. You will need additional nutrients while you are pregnant to keep both yourself and your baby healthy but this isn’t a sign to eat twice as much and whatever you like.

You only need to have about an extra 300 calories per day and it is important that you eat the right diet and are eating foods which give you vitamins, minerals and protein as these help in the development of your unborn child.

What changes need to be made to the diet?

As long as you were eating a sensible diet before you became pregnant then there are not many changes that you will have to make during pregnancy, the recommended daily intake of calories for a pregnant woman is between 2,500 and 2,700 per day.

These calories of course should come from foods that are healthy and rich in vitamins, nutrients, minerals and protein. It is advisable as well as eating a sensible diet for a pregnant woman to take a multivitamin everyday; foods should be eaten on a daily basis from the following food groups

Fruit and vegetables

Pregnant women should eat at least 7 or more servings of fruit and vegetables per day as these are rich in vitamins, fibre and minerals, especially vitamin C which is not only essential to your health but helps your baby to develop healthy gums and tissue.

Examples of fruit rich in vitamin C include strawberries, melon, oranges, cabbage and broccoli. Eating a diet which includes plenty of fruit and vegetables will provide you with the added energy you will need in pregnancy.

Try to include some dark vegetables in your diet as these are rich in iron, vitamin A and folate which are essential nutrients during pregnancy.

Whole grains, bread and cereal

While pregnant you should eat between 6 and 9 servings from this category, bread, rice and pasta all contain iron, B vitamins, fibre and minerals. Some breakfast cereals contain 100% of the folic acid needed during pregnancy.

Dairy products

Calcium is essential in your baby’s growth; it helps build strong bones and teeth. All dairy products are excellent sources of vitamins A and D, protein and B vitamins. Low fat or non fat milk is preferable as this provides you with the vitamins needed but keeps fat to a minimum.

Proteins

A pregnant woman should eat 60 grams of protein every day; this can be found in lean cooked meat, fish and poultry. Nuts, eggs, beans and peas are also an excellent source of protein.

Protein is needed for both the mother and the baby and aids in building muscle, tissue, hormones and antibodies. Foods rich in protein also have B vitamins and iron which is important for the blood.

Other nutrients

Folic acid is a B vitamin which helps in the prevention of serious birth defects and the easiest way to make sure you obtain enough is to take a multivitamin daily, orange juice and spinach are also good forms of folic acid.

A pregnant woman should also drink plenty of water on a daily basis, at least 6 glasses are recommended as this will help carry the nutrients from what you eat to your baby.