Five Essentials to Include In Diet When Pregnant

Health and Wellness - Nutrition

By: TigerStripes     21-Jul-2012

Introduction:

When you are expecting a baby, a good diet is needed not only for the well-being of your new baby, but also for you! Here are the top five essentials to include in your diet for your growing baby and to keep yourself healthy too!

Protein

Protein is essential for your growing baby's development. Your body needs an extra 10 grams of protein to produce blood cells to keep up with increased blood volume, and helps build your baby's brain tissue, muscles, ligaments, bones, hair and fingernails. Get protein from milk, eggs, cheese, nuts, dried beans and lean meats.

Iron

You need additional iron when pregnant to keep up with the demands of a growing baby inside and also an increase in the volume of blood in your body. Sources of iron are lean red meats, oysters and other seafood, liver, green leafy vegetables, eggs and whole grain cereals.

Calcium

Calcium is another mineral that you need to increase the intake of during pregnancy. Calcium is needed and essential for healthy bone development in your newborn baby and also for growth. You also need to increase calcium intake to keep your own bones strong during pregnancy. Excellent sources of calcium include soy drinks, tofu, yogurt, milk, and cheese.

Fiber

Fiber is important in the diet of a pregnant woman to keep the digestive track on target and to prevent constipation, which can lead to hemorroids. Eat plenty of whole grains, beans, peas,fruits and vegetables to add fiber to your diet.

Carbohydrates and Fatty Acids

Fatty acids are needed in the form of fatty fish, nuts and vegetable oils. Fatty acids are a key to eye development and support for the brain.

Carbohydrates are also needed for energy for both you and your baby. Be sure to eat "healthy" carbohydrates from fruits and vegetables, whole grain breads and cereals, rice and pasta.





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