In order for you to choose the right foods to eat when pregnant, you will need to know about the nutrients that you and your fetus need so that you both stay healthy. As you know, there is a wide variety of foods to choose from, but the necessary nutrient information on these foods is lacking. This article will let you know about the healthy foods that contain the needed pregnancy nutrients and the amounts that will be sufficient for you and your baby. So let's start:
Proteins: Proteins are essential pregnancy nutrients because they help with the development of the cell walls and tissue repairs. Proteins are also responsible for the development of all the crucial organs such as the brain and the heart. The amount of protein that a pregnant woman needs every day is approximately 60 grams. Please make sure that this amount is eaten daily because protein cannot be stored in the body. You can find protein in meat, chicken, pork, fish and some dairy products like hard cheeses (avoid soft cheeses because they are usually made up from unpasteurized milk).
Iron: Iron is crucial for the development of the fetus because it helps with the production of hemoglobin and consequently prevents anemia. Iron also has some other health benefits like lessening the risk of low birth weight and premature delivery. The amount needed daily is approximately 30 mg. Examples of foods rich in iron are spinach, dried beans, dried fruits and dark green leafy vegetables.
Calcium: Calcium is vital in the pregnancy diet because it helps with the development of strong and healthy bones and teeth. It also helps prevent blood clots and aids with the functioning of muscles and nerves. A daily intake of an average of 1200 mg is required. Foods to eat when pregnant that contain calcium include yogurt, milk, soy milk, cheddar cheese, juices and leafy vegetables.
Carbohydrates: Carbohydrates are the nutrients that will help you have the energy you need to carry out your daily activities as your baby grows bigger inside you. You need at least 6 servings every day. Carbohydrates are found in bread, whole grain breads (for fibers as well as carbohydrates), rice, pasta and potatoes.
Folic acid: Folic acid is well known among pregnant women for its vital importance. This essential pregnancy nutrient helps support the placenta and prevents many neural tube defects. You need an average of 600 mcg of folic acid every day. Some doctors recommend that you start taking folic acid supplements 2 months before conceiving. Folic acid can be found in foods like strawberries, oranges, broccoli, peas and nuts.
There is also a number of other important minerals and vitamins that you should consider, such as vitamins A, C, D and E (just small amounts), and zinc (it helps with the production of insulin and enzymes).
A good knowledge of pregnancy nutrients will mean that you will know exactly what foods to eat when pregnant. This will give your baby the best chance of a happy and healthy start in life. After all isn't this what every mother wants?
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