Delivering a healthy, happy baby is a goal for all moms-to-be, so many women naturally ask about healthy eating habits when they become pregnant.
Although eating right is important at all times during life, pregnancy does have some unique nutritional requirements. The foods eaten during pregnancy are the main source of essential nutrients for your growing baby and can have long-term effects on your child's physical and intellectual development.
You need a balanced diet containing each of the six basic food groupsto make sure your baby gets the widest array of nutrients possible: meats, beans and other proteins; vegetables; fruits; grains and other starches; milk; and fats and oils. Pregnant women require more of several key nutrients, including calcium, iron, vitamins A, B6, B12, C and folic acid. Do not consume any vitamins, herbs or supplements not recommended or prescribed by your physician. Even though these products may be labeled "natural," it does not mean that they are safe during pregnancy.
Folic acid may help prevent birth defects that can occur early in pregnancy. You should consume at least 400 micrograms of folic acid the month before and the first trimester of your pregnancy. Orange juice, spinach, fortified breakfast cereals and breads, broccoli and strawberries are among the foods rich in folate.
Fish is a great source of protein and omega-3 fatty acids. However, certain types of fish should be limited or eliminated during pregnancy because they contain high levels of potentially harmful mercury. Shark, swordfish, king mackerel, albacore tuna and tilefish should be avoided altogether. Canned chunk light tuna is a good substitute for albacore tuna.
Pregnant women are particularly susceptible to listeriosis, an infection contracted by eating foods contaminated with the bacteria listeria. To avoid this illness, which can be devastating to the developing fetus, do not eat unpasteurized milk and cheeses (particularly soft cheeses like brie and feta) and raw or undercooked meats, poultry or shellfish. Thoroughly wash all fruits and vegetables, and don't eat prepared meats (hot dogs, deli meats) unless they are reheated or cooked until steaming hot.
While pregnancy is a time in life when you are expected to steadily put on pounds, it's important to keep your weight within a healthy range for your height and frame. Weight gain during pregnancy depends on your pre-pregnancy weight and body mass index.
If your weight falls within the normal range, you should gain 25 to 35 pounds over the course of an approximately 40-week pregnancy. Underweight women or women with twins are advised to gain 28 to 40 pounds to avoid certain pregnancy complications. If you are overweight or obese, your doctor may recommend that you gain only 15 to 25 pounds.
Pregnancy is NOT the time to diet or lose weight, but it's wise to limit the amount of weight gained if you are overweight or obese. An increasing number of studies show that adverse pregnancy outcomes are associated with excessive weight. Remember that eating for two does not mean double portions.
Always consult your doctor if you have questions about your diet and weight gain before and during pregnancy.
Dr. Holmstrom is an assistant professor in the Department of Obstetrics and Gynecology at USF Health.
its important for the mother to be healthy while she is pregnant of her baby. She mother should be healthy both physically and mentally since whatever she is doing or feeling is also connected to the baby she is bearing with. It's important also for the mother to be always happy.
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