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How to Eat for a Healthy Pregnancy
from: Maxx Family LifeNow that you're pregnant it becomes even more crucial that you eat well. If you don't, you increase your risk of complications. The good news is that eating well has never been easier during pregnancy than it is now.
Once you hit the second trimester, you should be eating about 300 more calories a day. Calories provide you with the extra energy your body needs to grow your baby. These extra calories, however, shouldn't give you the right to chow down on every food available. After all, it's only 300 calories your're getting.
A glass of milk or one banana equals 100 calories and a slice of whole wheat bread, an ounce of cheese and half a cup of grapes equal 200 calories. See how much more you're eating than if you decide to eat a donut instead.
Remember, you need at least three servings of protein each day. Protein contains amino acid which is one of the most important building blocks for your baby's tissue. Protein is very easy to come by and your options are endless. You can drink 3 glasses of milk, and you can have 2 cups of yogurt along with 3 ounces of cheese.
Next, you need at least four servings of calcium every day. Calcium helps grow your baby's bones and helps to protect yours. Milk is the best way to get your fill of calcium, but you can also get it from cheeses, yogurt and even ice cream.
Aim for at least three servings of vitamin C. Your body doesn't store vitamin C so you need a fresh supply every day. You can eat fruit or almost any vegetable to get vitamin C in. You should also try to get 3 - 4 servings of green leafy and yellow vegetables and fruits. Most of these veggies and fruits will also count toward your vitamin C intake, so it's double the benefit.
You should consume 1 - 2 servings of other fruits and vegetables known for their vitamin A and C value, but are still good for you all the same. Apples, banana and onions are just a few in this category. Eat six or more servings of whole grains and legumes. These are filled with vitamins E and B and they help you battle constipation. You can eat brown rice, whole wheat breads and even air popped corn to get your servings of whole grains and legumes.
Perhaps one of the most important nutrients your body needs is iron. Your body's requirement for iron will never be greater than it is while you're pregnant. Make sure you keep up with it. Not enough iron could lead to anemia so make sure you're getting enough. If you feel you're not, talk to your doctor and he/she might be able to prescribe you an iron supplement.
Do your best to eat well every day. When you're pregnant, it's even more essential.
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