Foods to Eat When Pregnant That Enhance Proper Pregnancy Nutrition

So you know that you are pregnant and have started wondering about the kinds of foods to eat when pregnant. At first it might seem overwhelming as the realization dawns upon you that you are totally responsible for the little bundle of life growing within you. As a responsible mum-to-be you want nothing more than the reassurance that you are doing everything you possibly can to ensure the delivery of a happy healthy baby. You will be glad to know that your first step begins right here with understanding the essentials of proper pregnancy nutrition.

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First of all you need to know that you are not required to eat twice as much as you did before you got pregnant, the fetus is too small to be able to consume foods that equal 2000 calories does eggplant have protein. Hence, all you need is about 300 extra calories, but of course it is not only about the calories, it’s the quality of food and level of nutrition that counts.

Let us start with the most significant vitamin which is folic acid. This vitamin is very important for the health of the embryonic tissue in the fetus, as it reduces the possibility of spina bifida. You can find folic acid in foods like leafy greens, peanuts and cereals. Your doctor will also most likely prescribe folic acid supplements along with some other needed vitamins.

Proteins are proven to help with the development of your child’s brain. Every pregnant woman is required to consume a minimum of 75 grams of proteins each day. Protein can be found in animal products (meat, fish, chicken), dairy products (milk, yogurt, cheese), and some cereals.

Calcium intake of at least 1200 mg is required for the healthy development of your baby’s teeth and bones. Calcium is known to be one of the most significant pregnancy nutrition elements and it should be considered accordingly. Foods to eat when pregnant that contain calcium include milk, cheese, yogurt, orange juice and soaked grains.

You need a minimum of 30 grams of iron in your pregnancy diet. Iron is mostly found in eggs, dark poultry, leafy greens like spinach and whole grain cereals though not in adequate quantities. This is why your doctor will most likely prescribe iron supplements for you to ensure that your intake is adequate for you and for your precious baby.

These are the most important nutrients needed for healthy fetal development. However, remember that there are also other elements required for healthy pregnancy nutrition, such as vitamin A, B, C and D. All these elements are sourced from different food types, as well as vitamin and mineral supplements. It is therefore essential that you learn about the proper foods to eat when pregnant if you eant to ensure a healthy pregnancy and child. Learning about the proper foods to eat when pregnant isn’t difficult, and with a little application you will be happy in the knowledge that you are eating the right pregnancy foods that will ensure a healthy happy baby.

Many mothers today are very well informed when it comes to raising healthy babies – from breastfeeding to preparing the right kinds of food. However, remember that raising healthy children starts when you begin learning about the right foods to eat when pregnant. Nutrition during pregnancy has a large bearing on the health of your child. Insufficient nutrients may lead to unfortunate cases of congenital defects and diseases, which are usually very hard to correct.

It is therefore very important that you know about the right foods to eat when pregnant, which will in turn ensure that you maintain a healthy pregnancy diet. Simply put, your pregnancy diet must include a variety of foods from the four basic food groups: proteins, carbohydrates, vitamins and minerals. Specifically, you need at least six to eleven servings of carbohydrate sources such as breads, rice and pasta; two to four servings of fruits (make sure to include citrus fruits); four or more servings of vegetables, preferably green leafy ones; three servings of proteins from meat, poultry, fish, eggs and nuts; and four servings of dairy products such as milk (non-fat or low-fat), cheese and yogurt. As for sweets and fats, they are not to be avoided completely (might be virtually impossible to do so), but should only be taken sparingly.

Pregnant women should ensure sufficient levels of four important nutrients necessary for the proper development of their baby. They are as follows:

Folic Acid: You need at least 400mcg of folic acid, lack of which may lead to neural tube defects in your baby. Folic acid is abundant in dark green leafy vegetables, peas, beans, lentils, oranges and legumes.

Calcium: You need 1000-1300mg of calcium for the healthy development of your baby’s bones and (future) teeth. Good sources include milk, yogurts and cheeses.

Iron: During pregnancy, you produce extra blood to cater for yourself and your baby. Iron is essential for blood development. Insufficient iron levels can cause anaemia, which can pose a danger to both you and your baby. Sources of iron include red meat, dark poultry and fish. Adequate amounts of vitamin C (found in citrus fruits, strawberries and brussel sprouts) are also necessary for the proper absorption of iron, as well as many other vitamins and minerals.