There are certain foods that affects the development of a baby so it is important for every mom-to-be to must be aware of the healthy food she takes and her eating pattern.
Women should give the importance to the healthy and nutrient-rich foods and know which food to avoid.
Pregnancy Nutrition – The Do’s
The folate is very important in the first 6 weeks of pregnancy. You can also say it the folic acid. It is very important for the development of a baby. This B vitamin helps in reducing the risk like neural-tube defects.
So all moms-to-be should take 600 micrograms of folic acid daily in the first trimester. The natural sources of folic acid are beans and legumes, dark green leafy vegetables, citrus fruits and juices, fish, poultry. They should also take folic acid supplement.
Calcium is also very important in pregnancy especially in second and third trimester. The daily recommended dose should be 1,200 milligrams of calcium which can be obtained from low-fat dairy products. Calcium plays an important role in the bone development of a baby. Mothers-to-be should take calcium regularly because if there is a deficiency of calcium in the body, the fetus would take it from your body.
Iron is important in pregnancy because it helps in increasing the volume of blood. Iron dose should be 30 milligrams per day. There are very few natural resources of iron so the expected mothers should take the iron supplements. Vitamin c is required to absorb iron in the body.
The body requires zinc when you are pregnant and the deficiency of zinc can lead to many birth defects and fetal growth problems. It can also lead to premature delivery so it is very necessary to include the food containing zinc to the diet. Nuts, whole grains and legumes are good sources of zinc.
To take fiber, expected mothers should eat fruits, vegetables and whole grains. It is very beneficial to prevent constipation.
The food that helps in the development of the baby’s brain is the one that is rich in omega-3-fatty acids. It also contributes to the better memory, vision and language comprehension. The natural sources of omega-3-fatty acids are fish, walnuts, flaxseed oil.
Chicken, eggs, yogurt, peanut butter, beef, and other dairy products are very important as well and should be included in pregnancy diet. Most of these foods are high in proteins, calcium, iron and most of the nutrients that your baby requires to development the baby.
Pregnancy Nutrition – The Don’ts
Pregnant women should be concerned about their weight. They must not gain excess weight as it is also not good for the babies. So it is not good to take a lot of fatty food.
White rice, white bread, and sweets spike your blood glucose levels so they should also be avoided in the pregnancy. These foods can also make you overweight and your baby will also be at the risk of obesity in future.
Avoid eating raw or undercooked food like eggs, poultry, meat, or seafood. Avoid unpasteurized soft cheese at all because it is dangerous in pregnancy and can lead to miscarriage, still birth or premature delivery.