Motherhood is one of the most memorable moments in women’s lives. Following a healthy, balanced diet during pregnancy is essential for the baby’s development. The daily meal plan should include: protein, calcium, iron, and folic acid.
As your belly grows, it may seem like your body has more room for those foods that were always forbidden. Chocolates, ice cream and creamy desserts appear in the fridge since the arrival of the “good news,” and might stay there for a long time after that.
Overeating is one of the most common mistakes during pregnancy. Anxiety plays an essential role; however, this is when we should pay most attention to what we eat, since the main source of nutrition for the baby comes from what the mother eats.
According to experts from KidsHealth, a pregnant women should eat 300 extra calories per day, especially in the last stages of pregnancy. But not “empty” calories, but those coming from balanced, nourishing foods that are low in fat and assure the adequate development of the baby. In addition, healthy eating helps prevent infections and anemia.
The Sweet Waiting Shouldn’t Be So Sweet
The Medical Center of the University of Maryland suggests including the following nutrients:
• Proteins: important for the baby’s development, as well as the placenta
• Calcium: helps baby growth
• Iron: essential for blood production and the prevention of anemia
• Folic acid: reduces the risk of neural tube defects, like spina bifida or anencefalia
To know more precisely the right amount of each food group, specialists at the University of Maryland suggest:
• Bread, cereal, rice, and pasta: 9 to 11 servings per day
• Keep in mind that: one slice of bread counts as one serving, while a serving of rice is equivalent to half cup.
• Vegetables: 4 to 5 servings per day
• Remember: Fresh fruits and juices have more nutrients than canned or frozen versions. To estimate the serving sizes: one serving is equivalent to one small fruit, ½ cup of chopped or boiled fruit, or ¾ cup fruit juice.
• Dairy: 3 servings per day
• Keep in mind that: dairies, like milk, yogurt and cheese, are among the most important sources of calcium, protein, and phosphorus. Choose low-fat dairies. One serving is equivalent to: one cup of milk or yogurt, 1 ½ ounces fresh cheese, and 2 ounces of processed cheese.
• Meat, poultry, fish, grains, eggs, and nuts: 3 servings per day
Keep in mind that: you should remove all visible fat from meats and skin from poultry before cooking. One serving equals 2-3 ounces of meat, poultry or fish. One egg is also a meat serving.
The arrival of a child changes a woman’s life forever. It wouldn’t be a bad idea to plan a few months ahead how to modify your diet in order to maintain good health.
