Best recommended healthy
diet for pregnant women
Pregnancy
stage is a very delicate stage for every woman. It is a stage when
consideration should be given to what such a woman feeds on. Some of the thing
to put in view when it comes to healthy pregnancy and delivery is
·
The
development of the baby
·
The
health of the mother
·
The
delivery of the baby
·
Breast
feeding after delivery
It is
essential to know that a pregnant woman needs about 300 extra calories a day,
especially during the last trimester. These calories should not be sourced from
just large amount of food but from the right nutritious foods. The main source of nutrients for the fetus which aids its growth comes from what the mother consume (eat or drink) in pregnancy. It is not a joke when the doctor says it is not save for a pregnant woman to take alcohol because there’s a strong link between what a mother consumes and the baby’s health.
There are a lot of conflicting information going round when it comes to what a pregnant woman should eat or not – does fish contain too much of mercury? Can a pregnant woman eat it? Do you need meat or it contains too much fat? Is egg okay or it’s high in cholesterol? This is my advice; you don’t need to make things complicated for yourself. Just keep to eating moderately, simple, though there are some foods I will advise you to avoid completely such as alcohol.
Foods needed in pregnancy
1. Avocado:
Nutrients; folic acid, potassium, vitamin C, vitamin B6 ,
vitamin E, protein, iron, fiber.
By
studying the composition of Avocado one will conclude is one of the most
nutritious fruits. It is vital in the formation of the baby’s nervous system;
it helps with morning sickness; it helps in the growth of baby’s brain and
tissue. Though avocado contain fats, yet the fats in avocados are of high
biological value and are primarily unsaturated. They contain no cholesterol as
is the case with all plant-based foods.
2. Broccoli:
Nutrients; protein, calcium, vitamin A (beta-carotene),
vitamin C, potassium, and sodium. It helps to build the bones of the baby. It
can be cooked in a variety of ways similar to cauliflower. Its tender stalks
may be eaten raw or lightly steamed or boiled in salad.
3. Carrots: carrots are
very rich in vitamin A which is essential for the development of the baby’s
eyes, teeth, and bones. They can be eaten raw, cooked, and juiced. It also
contains vitamin B6, C and fiber.
4.
Edamame: Nutrients; protein, folic acid,
vitamins A, calcium, and Vitamin B. it can be taken as snacks (add little
salt).You can also add it to anything you’re cooking: pasta, succotash, soups,
casseroles, beans, or stir-fry.
5. Lentils: Nutrients;
Iron, vitamin B6, fiber, vitamin B1, folic acid,
folates, magnesium, potassium, zinc, and copper. They are highly concentrated
food, been only 11.2% water by weight. They are remarkable energy source, which
supplies 338 can/100g.
6.
Mangoes: Nutrients; vitamin B1, Vitamin A, vitamin
B2,
vitamin C, vitamin B6,
vitamin
E, and niacin. The best way to eat mango is eating it fresh. Poor quality
mangos are very fabulous and have a very strong turpentine flavor. The best
have little fiber and a smooth, aromatic pulp, reminiscent of peach.
7.
Nuts: Nutrients; copper, zinc, potassium,
manganese, magnesium, selenium, calcium and vitamin E. It has to be eaten in
moderation because it contains fat but is still good for pregnant woman. It can
be added to meat, pasta, salads, or fish dishes.
8. Oats: Nutrients; rich in phosphorous, iron (4.72mg/100g, which surpasses meat with no
more than 3mg/100g), vitamin B1, carbohydrates (due
to the particular structure of the oat grain, these carbohydrates are easily
assimilated and absorbed slowly. For this reason, best taken as flakes thereby retaining
its nutritional value.
9. Red pepper: Nutrients; vitamin A, vitamin C,
vitamin B6. Peppers contain
very little protein (0.89%) and carbohydrate (4.43%) and virtually no fat (0.19%).
Because of this, they contain only 27 kcal/100g. It blends well with stir-fries,
antipastos, pasta dishes, sandwiches, and salads.
10. Spinach: Nutrients; it
is rich in vitamin A, folic acid, vitamin C, magnesium, calcium and iron. It
can be eaten raw, in salad, cooked (the ideal method is steaming, which
preserve most of its vitamins and minerals), and fresh juice (recommended dose-
one glass a day).
11. Yogurt: Nutrients;
calcium, protein, and folic acid. It also contains active bacterial culture and
lactic acid. It blends with sandwich, salad and fruit.
12. Eggs: in spite of about 12 vitamins and mineral in egg, it also contains lots
of protein. Note: an healthy woman having normal blood cholesterol may eat 1
egg a day as part of balance diet low in saturated fat
