It goes without saying that if you are pregnant you need to eat a healthy diet. You are not just eating or drinking for your own health, you are now responsible for the health of your unborn child.
Anything you consume can affect the health of you and your baby, whether it be the foods you eat, medications or supplements. So extra care should be observed at all times. If you are looking for a few healthy diet tips to follow during your pregnancy, check these out below.
Foods to Include In Your Diet.
1. Protein.
Protein is a necessary component of any diet, but especially a pregnant woman’s diet. Good protein sources include lean meat, chicken, beans, legumes, eggs, and fish. Fish is an excellent source of omega 3 fatty acids, which is important for many aspects of a person’s health, including their heart.
Cooking Tip. When preparing your protein-rich meals, use as little oil as possible and make sure your food is properly stored and cooked. You have to be careful the food does not contain harmful bacteria. For example, if your chicken is left out too long or not cooked thoroughly, harmful bacteria can be present.
2. Vitamins and Minerals.
There are many important vitamins and minerals you need to help boost the immune system and promote proper fetal development. When pregnant, the immune system can weaken and be open to opportunistic organisms that cause unpleasant invasions to the body, such as developing a cold or the flu.
To avoid this, make sure you eat plenty of fresh fruits, vegetables and nuts to deliver important nutrients. Include foods such as oranges for your vitamin C, bananas for potassium, and green leafy vegetables for folate and calcium, vitamin C & K and other vital nutrients.
Health Tip. It is much better to boost the immune system with vitamins and minerals to prevent illness from presenting itself, than having to resort to medications due to an illness. This is true any time, but more so when a pregnancy is involved.
3. Carbohydrates.
Carbohydrates are an important source of energy for body processes and functioning. These should always be included in the diet.
You need carbohydrates for a healthy body, so make sure you eat complex carbs for health and severely reduce the simple carbs that are not healthy and can cause excess weight gain.
Healthy complex carbohydrates include whole grains, quinoa, brown rice, legumes, beans, vegetables and fruits.
Simple Carbs to Avoid. Avoid processed cereals, cakes, biscuits, and any other sugar-rich sweet treats, no matter how tempting they may be!
Other Do’s and Don’ts. Your doctor may recommend you take vitamin and mineral supplements if they think your diet is not supplying all the essential vitamins and minerals needed.
Avoid caffeine, cigarettes, recreational drugs, and alcohol intake. You already know these are not good for you or your baby’s health. Why? These products contain chemicals and substances that are harmful to the developing fetus. If that isn’t enough to make you stop, did you know they can even cause miscarriage and/or deformities, and in extreme cases even fetal death.
A pregnancy can certainly take its toll on your own health, so be well prepared by eating a healthy diet and avoid any of the ‘bad things’ mentioned. If you do, you and your baby have a great and healthy head start.
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