EAT WHEN YOU ARE PREGNANT

WHAT SHOULD YOU EAT WHEN YOU ARE PREGNANT?

It is often said that pregnant woman should eat for two people, but how much true is that?  I think hardly! In this article explain that What should you eat when you are pregnant? 

During pregnancy, woman should include good nutrition for two individuals. The unborn baby gets nourishment from mother through umbilical cord therefore her diet is very important. If you are also expecting your baby, check out food items that you should include in your dietary chart!

• Near about 55% of calories should be from carbohydrate rich sources such as rice, pasta, corn, bread, potatoes and other grain products.
• Approximately 35% of calories should come from fat. Fat can be found in dairy products, oils, nuts, butter, dairy products and margarine.
• Approximately 10% calories should come from proteins which are found in dairy products, fish, beans, eggs and meat.
• Iron food item rich in iron should be included in regular diet of pregnant woman. More amount of iron is needed to produce blood which helps in transporting nutrition to placenta. Spinach, muesli, strawberries and whole meal bread are loaded with iron.

Iron gets easily absorbed in body when it is consumed with vitamin C either in juice, fruit or supplement form. Tea and coffee should be avoided by pregnant woman as they interferer’s with the process of absorption of iron in body.

It is recommended that all pregnant women should include iron supplements in their diet on daily basis from 20^th week of pregnancy. But if she follows good and healthy diet and is not anemic, there is no need to take iron supplements as they can otherwise cause constipation.

• Zinc and calcium food items rich in calcium and zinc should be included in pregnant women diet as they help in proper growth and development of embryo.
• Include lentils in your diet as they are rich in vitamin B6, proteins, iron and folic acid which are necessary for the development of embryo.
• Oatmeal is full of fiber, iron, vitamin B and host of other minerals. So pregnant woman should include oatmeal in their breakfasts to gain nutritional super powers of oatmeal in form of cookies, pancakes, cakes and muffins.
• Nuts are full of vitamin E and important minerals like calcium, magnesium, copper, potassium, manganese, zinc and selenium. Though they are high in fat content, but are extremely healthy for both expecting mother and her baby. So do include them in diet but in moderation.

So that was my views about – What should you eat when you are pregnant? Thanks….