Nutrition Guides For Pregnant Women

Nutrition is a key element of a healthy pregnancy. Gestational diabetes, spina bifida, and many health related problems can be avoided with proper diet. If you are used to pushing your eating limits at home and work, now is the time to stop. If you are running from diet to diet to get back to your college weight, better put that idea on hold. Below is an outline of what to eat during pregnancy.

First of all, there are certain foods that you should avoid during pregnancy. Do not drink alcohol. Lower your intake of caffeine or, if possible avoid it all together. The fat of portion food should be less than 30% (This also applies when you are not pregnant). Also limit your intake of sugar. Finally, you should avoid foods that are known for carrying bacteria, such as raw eggs (salmonella), raw meats, and some cheeses.

Should you raise your calorie intake during pregnancy? It all depends on the trimester. During the second trimester, you should take in roughly 300 extra calories. During the final trimester, this can be raised to 500 calories.

Food Groups
There are several food groups that are required when you are pregnant. You should be getting whole grains. Protein is extremely important to your growing baby. Dairy products are also a required. Fruits and veggies, always good for you, should be part of your pregnancy diet.

Vitamins
There are several vitamins and minerals that need to be part of your pregnancy nutrition. Folic acid is key to ensuring that the baby's neural tube has closed. Since this is early in the development of the fetus, woman who are in their child bearing years should ensure they get plenty of green vegetables.

Vitamin D is important for calcium absorption for expecting mothers. The most consistent source for this would be milk. Low fat milk is acceptable to get your daily requirements.

Iron is extremely important for the mother and child. Aside from the needs of the baby, pregnancy can bring on anemia in the expecting mother. High iron foods such as meat, whole grains and green leafy vegetables should help fulfil this requirement. Vitamin C will help process the iron. At the same time, your doctor should supply you with iron supplement pills.

Zinc is recommended for pregnant mothers to help with labor. Although not directly affecting the child's growth it is still important especially since most woman do get their daily requirement of zinc.

These nutrition guides for pregnant women will allow you to have a healthy pregnancy. Combined with rest and fitness, you will be doing your best for both you and your child.