Healthy Eating While Pregnant
During pregnancy, irregular eating habits can adversely affect the health of the mother and the growth and development of the baby. While irregular eating habits affect the development of babies negatively, binge eating may also cause that babies get bigger and have some health problems.
For this reason, it is important to plan a balanced and regular healthy eating diet for mother and baby’s health during pregnancy. What they eat or drink is effective on babies’ health. Most of the mothers do not have an opportunity to get a balanced and regular eating plan because of their work life. However, it is possible to protect both mother and the baby’s health by considering some healthy eating principles. This text explains some tips for healthy eating during pregnancy.
Have a Healthy Balanced Diet During Pregnancy
Breakfast, giving you the energy to start a new day, is the most important meal of the day. Therefore, pregnant women should have breakfast at home or at work. There should be foods such as cheese, eggs, and milk in breakfast. Pregnant women also need to consume regularly rye bread and whole wheat brown bread providing the balance of blood sugar.
Main courses should be supported by snacks which are an important part of healthy eating. In order not to experience blood sugar problems, mothers should eat frequently, but not too much.
Mothers need to consume different kinds of foods in snacks. The most beneficial nutrients for your health are milk, yogurt, bread, cheese, dried fruits, walnuts, hazelnuts, and almonds. It is also necessary to pay attention to the amount of consumption of foods such as dried fruits and nuts, walnuts in order to prevent excessive calorie intake.
Another important nutritional source for mother is both vegetables and fruits. Vegetables and fruits which are important for vitamin and mineral intake should be consumed 5 or 7 servings every two days.
Pregnant women should decrease calorie intake. It means that foods such as bread, rice, and pasta should be consumed less. On the other hand, pregnant women should eat meat, chicken, fish, and legumes to increase protein intake, and vegetables and fruits to get enough vitamins for their health. However, fish with high levels of mercury should be avoided during pregnancy, since methylmercury is a kind o toxic which can be harmful to babies.
Dairy foods play an important role in healthy diets, and so milk and milk products like cheese yogurt should be consumed during pregnancy. These are sources of protein, calcium and vitamin D, as well.
The other important nutrition is protein. Women should prefer to eat meat, chicken, and fish for their babies’ health. These are also effective in a baby’s growth and development during pregnancy. In addition, eggs are a source of high-quality protein. Pregnant women should consume well-cooked eggs 3 or 4 times a week.
Fluid intake should not be neglected during pregnancy. It is really important to relieve constipation. You can prefer to consume peeled fruits, salads and vegetables to relieve it. In addition, a 15-minute walk can also speed up digestion and metabolism.