Best Food During Pregnancy for Fair Baby
During pregnancy is very important to maintain you diet.This is the time you have to need extra vitamins,nutrients and minerals in fact also extra 350-500 calories each day during the second and third trimesters.Lack in diet may effect the baby’s development.When you’re pregnant, there are a lot of new things to think about, especially when it comes to healthy eating.You may have to change you eating habits, because you have to eat more.They also need to make sure that her body is healthy enough to deal with the changes that are occurring.some healthy food for pregnant women are…
Here are Healthy foods for pregnant women:
Lean Meat for Pregnant Women
Healthy food for pregnant women,meat Pork,Beef and chicken are excellent sources of proteins.Furthermore, beef and pork are also rich in iron, choline and other B vitamins — all of which are needed in higher amounts during pregnancy.Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It’s important for delivering oxygen to all cells in your body.Pregnant women need more iron since their blood volume is increasing. This is particularly important during the third trimester.Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the risk of premature delivery and low birth weight.It may be hard to cover iron needs with diet alone, especially since many pregnant women develop an aversion to meat.However, for those who can, eating red meat regularly may help increase the amount of iron acquired from the diet.
Yogurt Healthy food for pregnant women
Salmon Fish for Pregnant Women
Healthy food for pregnant women another food, Salmon fish is very rich in essential omega-3 fatty acids.pregnant women, are not getting nearly enough omega-3 through their diet (4, 5).Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.These are found in high amounts in seafood, and help build the brain and eyes of your fetus (6).
Yet, pregnant women are generally advised to limit their seafood intake to twice a week, due to the mercury and other contaminants found in fatty fish (7).However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA (8, 9).
Fish Liver Oil for Pregnant Women
The Fish liver oil is made from the oily liver of fish, most often cod.The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development (10).Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet and protein in the urine (11, 12).Consuming cod liver oil during early pregnancy has been linked to higher birth weight and a lower risk of disease later in the baby’s life (13).A single serving (one tablespoon or 15 ml) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.However, it’s not recommended to consume more than one serving per day, as too much preformed vitamin A can be dangerous for your fetus. High levels of omega-3 may also have blood-thinning effects (14).
Water for Pregnant Women
Water is very important for every living organisms.But during pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. Therefore, it’s important to stay properly hydrated.Your fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory.Furthermore, increasing your water intake may help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.General guidelines recommend drinking about 68 ounces or 2 liters of water per day, but the amount you really need varies by individual.As an estimate, you should be drinking about 34–68 ounces (1–2 liters) each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
Dried Fruit for Pregnant Women
Dried fruit is also very healthy diet for pregnant women.Dried fruit is generally high in calories, fiber and various vitamins and minerals.One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.Prunes are rich in fiber, potassium, vitamin K and sorbitol. They’re natural laxatives and may be very helpful in relieving constipation.
Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption during the third trimester may help facilitate cervical dilation and reduce the need to induce labor.However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.
Avocados for Pregnant Women
Avocados are also known to be the beneficial for pregnant women, an unusual fruit because they contain a lot of monounsaturated fatty acids.They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.The healthy fats help build the skin, brain and tissues of your fetus, and folate may help prevent neural tube defects.Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.
Weight gain for Pregnant Women
Weight gain according to the Institute of Medicine, USA, a woman whose body mass index (BMI) is between 18.5 and 24.9 should gain 25-35 pounds (11.4-15.9 kilograms) during the 9 months. A woman who is overweight at the start of pregnancy should gain between 15-25 pounds (6.8 to 11.4 kg). Weight gain recommendations may also vary, depending on the woman’s age, fetal development, and her current health.Excessive or insufficient weight gain can undermine the health of both the baby and the mother.
Eggs for Pregnant Women
Eggs contain a little bit of almost every nutrient you need.A large egg contains 77 calories, as well as high-quality protein and fat. It also packs many vitamins and minerals.Eggs are a great source of choline. Choline is essential for many processes in your body, including brain development and health.A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline, Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function in the fetus.A single whole egg contains roughly 113 mg of choline, which is about 25% of the RDI for pregnant women (450 mg).
Berries for Pregnant Women
Berries are excellent for the pregnant women packed with water, healthy carbs, vitamin C, fiber and antioxidants.They generally contain high amounts of vitamin C, which helps your body absorb iron.Vitamin C is also important for skin health and immune function.Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.