A very important aspect to having a happy and healthy pregnancy is choosing one of the right pregnancy diets. Your nutritional requirements change during this part of your life. You require more food and more vitamins and minerals to help the baby grow and develop inside you.
Eating a good diet is also very important to keeping your weight gain on track. If you eliminate the junk and snack food usually associated with pregnancy cravings, you can limit the excess weight you put on. This will make pregnancy easier for you, and it will also make losing the weight after pregnancy much easier.
Pregnancy diets can be simple to make. You roughly only need an extra 300 calories a day. The most important thing to make sure of is getting enough of the right nutrients. Many vitamins and minerals are vital for the development of your baby. If you find you aren’t getting enough of these vitamins and minerals in your everyday diet, you can consider using a supplement to make sure you do. Talk with you doctor or dietitian about which prenatal supplement is right for you.
Pregnancy can be a difficult time especially for busy mothers to get what you nutritiously need. Today’s world is always ”on the go”, and this makes it hard to get the essential nutrients needed. It’s too tempting to just stop for fast food rather than make your own meals.
Here is one of many pregnancy diets that will help you achieve your nutrient goals:
6 oz. Meat and Protein – This can include any of the following:
- red meat
- chicken without the skin
- fish – avoid any fish high in mercury ( shark, tile fish, king mackerel )
- eggs (1 egg = 1 oz. meat)
- beans/legumes (½ cup cooked beans = 1 oz. meat)
- nuts (1 handful = 1 oz. meat)
- peanut butter (1 ½ T peanut butter)
Grain Group – 6-11 servings per day of one of the below:
- whole grain breads (1 slice = 1 serving)
- whole wheat bagels ( 1/2 bagel = 1 serving)
- whole grain cereal – try and find cereals with 5 grams of fiber per serving or more. (1 oz. cereal = 1 serving)
- who le wheat pasta (2 oz cooked pasta = 1 serving)
- oatmeal (1/2 cup = 1 serving)
- whole wheat crackers (6 crackers = 1 serving)
- brown rice (1/2 cup = 1 serving)
Vegetable Group – 3-5 servings of the following:
- yellow vegetables like squash or pumpkin (1 cup = 1 serving)
- dark leafy green vegetables like spinach, romaine lettuce, or other greens (1 cup = 1 serving)
- tomatoes (1/2 cup = 1 serving)
- cabbage (1/2 cup = 1 serving)
- peppers (1/2 cup = 1 serving)
- green peas (1/2 cup = 1 serving)
- green beans (1/2 cup = 1 serving)
- broccoli (1/2 cup = 1 serving)
Fruit Group – 2-4 servings of the following:
- citrus fruits like oranges, grapefruit, tangerines
Milk Group – 3 or more servings of any of the following:
- low fat yogurt (1 cup = 1 serving)
- milk (1 cup = 1 serving)
- cheese (1 1/2 oz. = 1 serving) – stay away from soft cheeses due to bacteria
Use these food choices to make yourself one of many quality pregnancy diets. Make sure to split your day into 4-6 meals and eat every 2-3 hours.