- Are you worried about what are the healthy food for pregnant ladies, and what food you should avoid during pregnancy? If this is your concern then you have come to the right place. In this post you will what to eat and what to avoid.
Healthy food for pregnant ladies
Eating when you are pregnant is so much different than when you are not, it requires more discipline and knowledge one must think not only to feed themselves but also to feed the baby inside.
With that said, there are certain foods that will help the lady who is pregnant feed her baby better, and other foods that will make that period of pregnancy harder.
There are also certain foods that will make the pain go away and other foods that will definitely be unhealthy for the pregnant lady and her child, the goal is to find that fine line.
One of the first few things to keep in mind is that there is a need for an increase in the daily caloric intake for the pregnant lady, approximately 500 calorie increase for the first two trimesters and then even more in the last trimester, this means that this is an essential 500 calorie increase on your usual caloric increase and you can never go wrong with underfeeding your child in the womb.
Moreover, diet tracking in nutrients such as vitamins and minerals is essential, so there is a need for calorie tracking so you can know if you are eating enough or under eating.
pregnancy food chart
- Vegetables are a great source of fiber, vitamin C, Iron and potassium which is essential for pregnant women, that is why dark and green leafy vegetables such as broccoli, kale, and spinach have a lot of health benefits for pregnant ladies in all of their trimesters.
- In addition to that, this food group will help with constipation and hunger cravings that happen, and they are also a rich source of antioxidants.
- Lean beef is another good source of food for pregnant ladies as they need extra protein to maintain and build tissue, beef, pork, and even chicken are great ways to add quality protein that will take care of any problems such as Iron, and vitamin B.
Unknown facts about lean meats
The great thing about lean meats is that they will help with the use of oxygen in the blood, nutrients flow better and more efficiently with a high protein diet. Iron deficiency is also not even a problem if the pregnant lady takes adequate amounts of lean meats.
Whole wheat grain is also one of the most important food groups for pregnant ladies, it will aid in reaching their daily caloric requirement in a very healthy way, grains have a lot of fiber and plant compounds that help the pregnant lady feel more satisfied throughout the day.
Foods to eat during pregnancy week by week
Fish is one of the most underrated food groups, it is usually treated as an event meal that only can be taken outside, but salmon, tuna, tilapia, and other fish are very important for pregnant ladies as they are very rich in DHA and omega fatty acids such as omega 3. The eyes and brains of the fetus can only be created and built by components that are in abundance in fish.
Another largely beneficial healthy food for pregnant ladies is dairy products, thanks to the added protein content that helps immensely in the building blocks of the fetus formation, dairy products are great food for pregnancy. Greek Yogurt is one of the best dairy product to consume in pregnancy, it contains a lot of potassium and calcium as well as a good amount of protein.
Legumes are also a great addition to the dietary composition of pregnant ladies, beans, lentils, chickpeas, and soy are a very good source. They contain iron, folate, and protein as well as a set of other vitamins.
They are even used in the making of most multivitamin supplements thanks to their rich vitamin content.
what not to eat when pregnant
The main food restrictions on pregnant women dietary options are to help them avoid getting two infections that cross the placenta and can put a baby at risk: toxoplasmosis and listeria.
Listeria is basically found in all refrigerated foods but supposedly is particularly risky in refrigerated cooked meat/fish and unpasteurized dairy.
Toxoplasmosis is present in raw meats. Your smoked meats should be safe if they’re cooked to an internal temperature that will kill both of those pathogens, and eaten hot. Pasteurized are also fine in that category. In most cases, it’s also not the food itself that is bad for you, it’s the increased risk to the baby.
Your risk for getting salmonella from eating raw eggs doesn’t increase during pregnancy but if you contracted it, there’s a lot more to lose since it could negatively impact your baby.
Some other food to avoid during pregnancy
Raw fish is one of the other things pregnant ladies due to the mercury content, this is not the case in most Japanese women, they eat sushi all the way to their day of labor.
This is perhaps because of the environment quality decline since that time.
In terms of drinks, too much sugar is not advised, and alcohol is the last thing a pregnant lady wants to drink, it will have huge repercussions on the health of her and her baby.
- Despite making claims such as women drinking alcohol every day till the day of birth, is still going to have a massive negative effect on the health of the baby and there are a lot of studies and research that agrees and proves the idea.
Some interesting facts
The point is, a pregnant woman’s nutrition is far more important than what people put it to be, blood tests must be done monthly to check the health of the baby and the woman as well as a tracking record or the nutrition taken by the women as it matters most to her and the baby. Tracking calories, macronutrients, and vitamins are essential to the pregnant lady.
One Small Request:
If you enjoyed reading this article and find it helpful, kindly give it a share. Your share is extremely helpful in spreading our message and helps more readers like you.