Eating for two can be done right, with some planning. An expectant mom can program herself for happy days ahead (like tackling pleasurable new activities and imagining pleasurable sensations) in order to let the body release a steady stream of feel-good endorphins. Just as crucial is creating a positive relationship with food.
Focus on eating foods high in antioxidants, potassium-rich fruits like bananas, lean meat & legumes, cooked eggs, and low-fat dairy products.
While some women may not give a hoot about their weight during pregnancy, many fully realize the benefits of maintaining a healthy weight. It can be attained with planning. Pregnancy-friendly diets including veggie-packed dishes, high-iron and high-protein dishes can be sourced online or from an all-natural products store.
Eating for Two
A pregnant woman must keep in mind that most of her nutritional needs are double that of a woman who’s not expecting a baby. It’s advisable to create a pregnancy diet plan that includes calcium sources like non-fat milk and iron-rich foods like lean beef on a regular basis.
If you’re pregnant, you’re on the hefty side, and gestational diabetes runs in your family, you need to have your blood sugar level constantly monitored. You also need to adhere to a diet plan with plenty of vegetables, fruits, and whole grains. Eating foods high in saturated fat is a no-no. An expectant mom’s age also needs to be factored in.
Modifying diet and engaging in moderate exercise can prevent gestational diabetes, a condition that may lead to women incurring type 2 diabetes following childbirth. At the same time, it heightens the risk of the offspring packing on pounds and developing type 2 diabetes during the later stages in life.
Knowing the risk factors (such as excess weight) that predispose an expectant mom to certain health conditions is important. The expectant mom must also make sure she gets her daily fill of eats from reliable distributors. Organic or all-natural foods are best.
Must-eat foods also include whole grain breads, as well as vitamin C-rich foods such as oranges, green peppers, papayas, and veggies like broccoli. Dark green leafy green veggies and lentils are also a good source of folic acid, which aids in preventing neural tube defects (which are devastating birth defects of the spine and brain) in babies. Expectant moms need just look for labels on pastas, cereals, and breads, and pay close attention to the word `enriched’ while also checking for folic acid.
Quinoa, low-fat dairy products, eggs, and other protein foods are important since they serve as building blocks of cells. Some foods represent more than one food group. For example, cottage cheese has both protein and some calcium. Pregnant women must avoid cheeses from unpasteurized milk. Reading the label when buying food items is therefore a must.
Opt for cooked, not raw eggs, to prevent salmonella from affecting the growing fetus. Also good to take before, during, and after pregnancy are probiotics. The health benefits of “live and active cultures” in yogurt include protection of the digestive tract.
Some foods – like nuts — may offer a heaping of minerals and essential fatty acids, but eating nuts shouldn’t be overdone. Some medical journals have cautioned pregnant women from having a nutty diet during pregnancy, citing the possibility of heightening the risk of the child developing asthma symptoms.
Prenatal vitamins prescribed by an ob-gynecologist can help a pregnant woman maintain good health and cover nutritional gaps in her diet. A balanced pregnancy diet plan, nonetheless, should have whole foods.
Need for Caution
Pregnant women must exercise caution in eating foods that seem healthy but actually contain toxins. Tuna and salmon may be counted among these foods. Fish per se is good, but fish containing mercury can spell health problems for pregnant women and the developing fetus.
If a pregnant woman ends up eating contaminated fish, it may result to developmental disorder in the child. It’s been linked to babies with lower birth weight, and neurobehavioral shortfall. Hence, tots may eventually display visual recognition impairment or low responsiveness, among others. Utero exposure to polychlorinated biphenyls (found in foods like salmon from certain countries) can lead to developmental deficit that can manifest in infants or carry over into the schoolage years.
In lieu of salmon and tuna from dubious sources, pregnant women may opt for fish oil supplements and eggs enriched with omega-3s may supply an expectant mom with essential fatty acids.
Discipline is Key
Lots of pregnant women admit to having cravings for sweet foods. Moderation and discipline in eating are keys to better health & well-being. Some women, including high-profile celebrities, have followed a pregnancy diet plan that eliminated foods laden with artificial sweeteners. Healthful snacks include fresh fruits like carrot sticks, apples or bananas or nut butter on whole grain crackers.
Gluten-free snacks that can be purchased from an all-natural products store are good options. Pregnant women with Celiac disease (an auto-immune health condition) must update their knowledge and avoid eating foods with traces of gluten because it can make the body go haywire. They should be extra careful in choosing foods. Hidden gluten can be in additives or sauces, plus many other items including mustards and ketchup. Carefully planning healthy pregnancy diet plan and steering clear of processed foodstuff that typically contain gluten are therefore vital.
Many young moms these days love junk foods. However, it’s one habit they should stop when they’re planning to have a baby. Cross out also instant noodles with monosodium glutamate in your grocery list.
Healthier food substitutes, like baked or boiled sweet potatoes in place of fried potatoes, will be better for the mom-to-be and her developing baby. Junk foods with lots of additives are also not advisable; they’ll just make the mother-to-be feel ill and have a negative effect on the unborn child, too.
When eating out, a pregnant woman may inquire about what certain entrées contain. Foods with many different ingredients may be trickier.
A fit mom requires not just a healthy diet but moderate exercise before and during pregnancy. Post-pregnancy exercise and wellness diets may also aid in getting back not just a svelte shape but a healthy body.