Healthy Diet Plan For Pregnant Women
12/17/2017
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Eating a healthy, well balanced diet, managing your weight gain and being physically active can help control your blood glucose and give you and your baby the nutrients you need for a healthy pregnancy. The basic principles of good nutrition remain the same during your pregnancy - eat a balanced diet of fruits and vegetables, whole grains, low-fat dairy products, lean meats and healthy fats. A healthy, balanced diet - that means eating regular meals, choosing good sources of carbohydrates and watching your portions, including fruit and vegetables, and eating less saturated fat, sugar and salt.
Eating healthy foods and the right amount of calories helps you and your baby gain the proper amount of weight. Supplementing one's diet with foods rich in folic acid , fruits and dark green leafy vegetables (Excluding citrus) helps to prevent neural tube birth defects in the fetus. Fruits and vegetables contain many important nutrients for you and your baby including Vitamin C and folic acid.
By eating a healthy, well-balanced diet you can help ensure that you and your unborn baby get the necessary vitamins and minerals from a vegetarian diet. You will need an additional 200 to 300 extra calories from nutrient-dense foods such as lean meats, low fat dairy, fruits, vegetables and whole grain products. For women who are planning a pregnancy, and during the first three months of pregnancy, a daily folic acid supplement that contains at least 400 micrograms of folic acid is recommended, as well as eating foods that are naturally rich in folate or are fortified with folic acid. During pregnancy, both you and your growing baby need extra nutrients, so eating healthy foods from the five food groups is important. The recommendations include getting daily servings from major groups of healthy foods, like calcium or iron containing foods.
Vitamin B12: Vitamin B12 needs increase only slightly during pregnancy, increasing from 2.4 μg/day for women ages 19-50 to 2.6 μg/day during pregnancy.6 Vitamin B12 is found in fortified foods, such as fortified cereals, meat substitutes, nondairy milk, and nutritional yeast. Foods high in folic acid include: orange juice, green leafy vegetables, beans, peas, liver and other organ meats, fortified cereals, asparagus and more. Starchy foods: Choose wholegrain varieties for a healthy intake of energy, fibre, calcium, iron and B vitamins. Eating foods such as cheese, yogurt, and even ice cream can help ensure you get the recommended servings of dairy for a healthy pregnancy.
Choose healthy and nutrient-dense foods such as: proteins, including nuts; iron-rich foods, like dark green leafy vegetables; and dairy products, like yogurt or cheese for calcium. This delicious day includes foods high in protein, folate, fiber, iron and calcium (nutrients you need more of when pregnant). Eating healthy foods during your pregnancy can take a little bit more thought, as your body needs more nutrients and energy. Foods rich in folic acid include lentils, kidney beans, green leafy vegetables (spinach, romaine lettuce, kale, and broccoli), citrus fruits, nuts and beans. It is important for women to eat iron-rich foods every day, such as meat, chicken, seafood, dried beans and lentils, and green leafy vegetables. While dieting (restricting calories) during pregnancy is discouraged, eating a healthier diet by removing extra sugar and processed foods is an excellent idea. Vegetarian women should include iron-rich plant foods daily, in addition to taking their prescribed vitamins or supplements. All pregnant women diet should contain these major 5 food groups for healthy baby growth.
The diet for diabetes during pregnancy is similar to the healthy diet recommended for all pregnant women, except for the regular distribution and consistent intake of carbohydrate-containing foods (e.g. rice and alternatives, starchy vegetables, fruits and milk) throughout the day. Food Group Daily Servings Sample servings Grains 6+ 1 slice bread, 1/2 small bagel, 1 serving cereal (serving size varies by brand; check package) or 1/2 cup cooked rice or pasta Fruits 3+ 1 medium fruit, 1 cup berries or melon, or 1/2 cup fruit juice Vegetables 3+ 1 cup raw, leafy veggies or 1/2 cup cooked veggies Dairy 4 1 cup milk, 1 cup yogurt, 3/4 cup cottage cheese or 1/2 ounces of hard cheese (Try to stick with low-fat varieties.) DinnerTossed salad (lettuce, tomato, carrots and green pepper) drizzled with 2 tablespoons Italian dressing5 ounces grilled chicken breast, cut into chunks and stir-fried with 1 cup assorted vegetables (e.g., mushrooms, broccoli and onions) with 1 tablespoon vegetable oil and 1 teaspoon low-sodium soy sauce1 cup brown rice1 cup seltzer or club soda with a squeeze of lemonSnack1 cup 1 percent milk4 graham crackers topped with 1 tablespoon creamy peanut butterNutrition information: 2,544 calories, 26 percent fat (74 grams), 53 percent carbohydrate, 21 percent protein, 25 milligrams iron, 1,645 milligrams calcium, 465 micrograms folic acid, 4.7 milligrams B6, 18 milligrams zinc, 38 grams the first trimester, skip the snack of milk, graham crackers and peanut butter, and you'll get the following: 2,288 calories, 24 percent fat (62 grams), 54 percent carbohydrate, 22 percent protein, 24 milligrams iron, 1,335 milligrams calcium, 438 micrograms folic acid, 4.5 milligrams B6, 16 milligrams zinc, 37 grams fiber. 1 cup fresh or frozen strawberries with 3 tablespoons whipped creamGlass of seltzer or club sodaSnack1 slice angel food cake1 cup 1 percent milkNutrition information: 2,550 calories, 25 percent fat (71 grams), 55 percent carbohydrate, 20 percent protein, 23 milligrams iron, 1,764 milligrams calcium, 446 micrograms folic acid, 2.3 milligrams B6, 14 milligrams zinc, 32 grams the first trimester, skip the snack of angel food cake and milk, as well as the granola on the frozen yogurt midday, and you'll get the following: 2,232 calories, 25 percent fat (61 grams), 55 percent carbohydrate, 20 percent protein, 21 milligrams iron, 1,400 milligrams calcium, 406 micrograms folic acid, 2.0 milligrams B6, 12 milligrams zinc, 29 grams fiveBreakfast1 cup whole-grain cereal with 1 cup mixed berries1 cup 1 percent milk1 slice raisin bread with 1 tablespoon peanut butter4 ounces orange juice (calcium-fortified)Lunch 11/2 cup rice and 1 cup black beans1 cup fresh-fruit salad topped with 2 tablespoons granola and 1 tablespoon chopped walnutsGlass of club soda seltzerSnackYogurt/fruit shake (In blender, mix 1 cup vanilla yogurt, 1 banana, 1/2-1 cup fresh strawberries.) 1 chocolate chip cookieDinner5 ounces Seasoned Swordfish Steaks 1 cup steamed kale drizzled with 1 teaspoon olive oil and garlic1 baked sweet potato sprinkled with a pinch of brown sugar and 2 teaspoons margarine1 baked apple with cinnamonGlass of seltzer or club soda Snack1 cup frozen seedless grapes or a frozen fruit bar1 cup 1 percent milkNutrition information: 2,485 calories, 25 percent fat (69 grams), 58 percent carbohydrate, 17 percent protein, 26 milligrams iron, 1,443 milligrams calcium, 642 micrograms folic acid, 3.4 milligrams B6, 16 milligrams zinc, 53 grams the first trimester, skip the snack of milk and grapes and the chocolate chip cookie midday, and you'll get the following: 2,246 calories, 25 percent fat (62 grams), 58 percent carbohydrate, 17 percent protein, 26 milligrams iron, 1,100 milligrams calcium, 625 micrograms folic acid, 3.2 milligrams B6, 15 milligrams zinc, 54 grams fiber. So concentrate on eating a healthy diet of plenty of starchy carbohydrates, fruits and vegetables, protein, and milk and dairy foods, and just a little in the way of fats and sugars.
Foods rich in folic acid are lentils, beans, nuts, citrus fruits and green leafy vegetables. Eating a well-balanced diet while you are pregnant will help to keep you and your baby healthy. Many women simply get the extra protein they need by eating more of the foods they usually eat. Both our Healthy Diet Pyramid for Pregnancy and the Health Promotion Board's My Healthy Plate recommend two servings each of fruits and vegetables, which can meet the pregnancy requirements (Table 25.2).
Eating healthy foods and the right amount of calories helps you and your baby gain the proper amount of weight. Supplementing one's diet with foods rich in folic acid , fruits and dark green leafy vegetables (Excluding citrus) helps to prevent neural tube birth defects in the fetus. Fruits and vegetables contain many important nutrients for you and your baby including Vitamin C and folic acid.
By eating a healthy, well-balanced diet you can help ensure that you and your unborn baby get the necessary vitamins and minerals from a vegetarian diet. You will need an additional 200 to 300 extra calories from nutrient-dense foods such as lean meats, low fat dairy, fruits, vegetables and whole grain products. For women who are planning a pregnancy, and during the first three months of pregnancy, a daily folic acid supplement that contains at least 400 micrograms of folic acid is recommended, as well as eating foods that are naturally rich in folate or are fortified with folic acid. During pregnancy, both you and your growing baby need extra nutrients, so eating healthy foods from the five food groups is important. The recommendations include getting daily servings from major groups of healthy foods, like calcium or iron containing foods.
Vitamin B12: Vitamin B12 needs increase only slightly during pregnancy, increasing from 2.4 μg/day for women ages 19-50 to 2.6 μg/day during pregnancy.6 Vitamin B12 is found in fortified foods, such as fortified cereals, meat substitutes, nondairy milk, and nutritional yeast. Foods high in folic acid include: orange juice, green leafy vegetables, beans, peas, liver and other organ meats, fortified cereals, asparagus and more. Starchy foods: Choose wholegrain varieties for a healthy intake of energy, fibre, calcium, iron and B vitamins. Eating foods such as cheese, yogurt, and even ice cream can help ensure you get the recommended servings of dairy for a healthy pregnancy.
Choose healthy and nutrient-dense foods such as: proteins, including nuts; iron-rich foods, like dark green leafy vegetables; and dairy products, like yogurt or cheese for calcium. This delicious day includes foods high in protein, folate, fiber, iron and calcium (nutrients you need more of when pregnant). Eating healthy foods during your pregnancy can take a little bit more thought, as your body needs more nutrients and energy. Foods rich in folic acid include lentils, kidney beans, green leafy vegetables (spinach, romaine lettuce, kale, and broccoli), citrus fruits, nuts and beans. It is important for women to eat iron-rich foods every day, such as meat, chicken, seafood, dried beans and lentils, and green leafy vegetables. While dieting (restricting calories) during pregnancy is discouraged, eating a healthier diet by removing extra sugar and processed foods is an excellent idea. Vegetarian women should include iron-rich plant foods daily, in addition to taking their prescribed vitamins or supplements. All pregnant women diet should contain these major 5 food groups for healthy baby growth.
The diet for diabetes during pregnancy is similar to the healthy diet recommended for all pregnant women, except for the regular distribution and consistent intake of carbohydrate-containing foods (e.g. rice and alternatives, starchy vegetables, fruits and milk) throughout the day. Food Group Daily Servings Sample servings Grains 6+ 1 slice bread, 1/2 small bagel, 1 serving cereal (serving size varies by brand; check package) or 1/2 cup cooked rice or pasta Fruits 3+ 1 medium fruit, 1 cup berries or melon, or 1/2 cup fruit juice Vegetables 3+ 1 cup raw, leafy veggies or 1/2 cup cooked veggies Dairy 4 1 cup milk, 1 cup yogurt, 3/4 cup cottage cheese or 1/2 ounces of hard cheese (Try to stick with low-fat varieties.) DinnerTossed salad (lettuce, tomato, carrots and green pepper) drizzled with 2 tablespoons Italian dressing5 ounces grilled chicken breast, cut into chunks and stir-fried with 1 cup assorted vegetables (e.g., mushrooms, broccoli and onions) with 1 tablespoon vegetable oil and 1 teaspoon low-sodium soy sauce1 cup brown rice1 cup seltzer or club soda with a squeeze of lemonSnack1 cup 1 percent milk4 graham crackers topped with 1 tablespoon creamy peanut butterNutrition information: 2,544 calories, 26 percent fat (74 grams), 53 percent carbohydrate, 21 percent protein, 25 milligrams iron, 1,645 milligrams calcium, 465 micrograms folic acid, 4.7 milligrams B6, 18 milligrams zinc, 38 grams the first trimester, skip the snack of milk, graham crackers and peanut butter, and you'll get the following: 2,288 calories, 24 percent fat (62 grams), 54 percent carbohydrate, 22 percent protein, 24 milligrams iron, 1,335 milligrams calcium, 438 micrograms folic acid, 4.5 milligrams B6, 16 milligrams zinc, 37 grams fiber. 1 cup fresh or frozen strawberries with 3 tablespoons whipped creamGlass of seltzer or club sodaSnack1 slice angel food cake1 cup 1 percent milkNutrition information: 2,550 calories, 25 percent fat (71 grams), 55 percent carbohydrate, 20 percent protein, 23 milligrams iron, 1,764 milligrams calcium, 446 micrograms folic acid, 2.3 milligrams B6, 14 milligrams zinc, 32 grams the first trimester, skip the snack of angel food cake and milk, as well as the granola on the frozen yogurt midday, and you'll get the following: 2,232 calories, 25 percent fat (61 grams), 55 percent carbohydrate, 20 percent protein, 21 milligrams iron, 1,400 milligrams calcium, 406 micrograms folic acid, 2.0 milligrams B6, 12 milligrams zinc, 29 grams fiveBreakfast1 cup whole-grain cereal with 1 cup mixed berries1 cup 1 percent milk1 slice raisin bread with 1 tablespoon peanut butter4 ounces orange juice (calcium-fortified)Lunch 11/2 cup rice and 1 cup black beans1 cup fresh-fruit salad topped with 2 tablespoons granola and 1 tablespoon chopped walnutsGlass of club soda seltzerSnackYogurt/fruit shake (In blender, mix 1 cup vanilla yogurt, 1 banana, 1/2-1 cup fresh strawberries.) 1 chocolate chip cookieDinner5 ounces Seasoned Swordfish Steaks 1 cup steamed kale drizzled with 1 teaspoon olive oil and garlic1 baked sweet potato sprinkled with a pinch of brown sugar and 2 teaspoons margarine1 baked apple with cinnamonGlass of seltzer or club soda Snack1 cup frozen seedless grapes or a frozen fruit bar1 cup 1 percent milkNutrition information: 2,485 calories, 25 percent fat (69 grams), 58 percent carbohydrate, 17 percent protein, 26 milligrams iron, 1,443 milligrams calcium, 642 micrograms folic acid, 3.4 milligrams B6, 16 milligrams zinc, 53 grams the first trimester, skip the snack of milk and grapes and the chocolate chip cookie midday, and you'll get the following: 2,246 calories, 25 percent fat (62 grams), 58 percent carbohydrate, 17 percent protein, 26 milligrams iron, 1,100 milligrams calcium, 625 micrograms folic acid, 3.2 milligrams B6, 15 milligrams zinc, 54 grams fiber. So concentrate on eating a healthy diet of plenty of starchy carbohydrates, fruits and vegetables, protein, and milk and dairy foods, and just a little in the way of fats and sugars.
Foods rich in folic acid are lentils, beans, nuts, citrus fruits and green leafy vegetables. Eating a well-balanced diet while you are pregnant will help to keep you and your baby healthy. Many women simply get the extra protein they need by eating more of the foods they usually eat. Both our Healthy Diet Pyramid for Pregnancy and the Health Promotion Board's My Healthy Plate recommend two servings each of fruits and vegetables, which can meet the pregnancy requirements (Table 25.2).
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