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It is recommended that you eat the proper foods during pregnancy to gain a healthy amount of weight, but what should you eat? Gaining too much weight is something that every woman is concerned about since they will have to lose it once they deliver their baby. Read about all the healthy and tasty choices they make to put on those few needed baby pounds without gaining too much extra. This also allows them to get the nutrition they seek to properly nourish both baby and mom.
You will want to know the five food groups, and what is needed while you are not pregnant. This will give you an idea of what is needed for a healthy woman. You may need to take in extra nutrients as you go through the trimesters. Eating balanced meals, eliminating caffeine, and drinking at least six glasses of water a day is a good way to start, and should be done even before you’re pregnant. Calcium is something you will need throughout the whole pregnancy. The recommended amount during pregnancy is 1,200 mg, and is increased to 400 mg a day more than what you normally should have. Increasing your dairy products is a good way to increase calcium intake, as well as kale, salmon, beans, and broccoli.
Folic acid is another essential nutrient needed. Folic acid is essential in development of your baby’s brain and spine. It is the most important during the early months of pregnancy. A pregnant woman should have 400 micrograms of this every day throughout pregnancy. A pre-natal vitamin can be taken to supplement this. Dried beans, peanut butter, cereals, breads, dark green vegetables, squash, and corn all carry folic acid. Vitamin B12 that can be found in animal products is essential for nerve and brain functioning for the baby, and the mother as well. If you do not eat meat, this vitamin can be found in soy products or vitamin supplements as a replacement.
Protein is another big one. It will be increased 10 grams a day, and is also found in animal products such as eggs, meat, and milk. Cereal grains and seeds also carry protein if you do not eat meat or animal products. It is beneficial to mix and match protein with other food groups such as a peanut butter and jelly sandwich, or split pea soup. In the second and third trimesters, your nutrient intake will increase by 300 calories a day. The extra calories should come from protein and dairy products. Iron supplements should continue to be taken, and avoid taking them with calcium or zinc products.
Taking care of your body during pregnancy is something that every woman should do. Depending on your nutrition and weight prior to pregnancy, you may need more or less nutrition than stated. You are eating for two, and you should ensure you get the proper nutrition for both. The baby’s growth and development depends on the food and nutrition you ingest. Your physician will be able to tell you how much you should weigh, and what you should eat in order to take proper care of both you and your baby.