If you are pregnant, you probably already know about the importance of staying healthy. This means you have to pay closer attention to everything you do -- from lifting heavy objects to getting plenty of rest. A healthy diet is another important factor that affects both you and your child. When you get hungry between meals, make choices that are healthy and nutritious.
Fruits and Vegetables
You already know fruits and vegetables are good for you, but according to MayoClinic.com, they are also a critical part of your nutrition during pregnancy. Fruits and vegetables contain important vitamins and minerals your body needs. Many fruits and vegetables contain fiber, which is important for your digestive functions. MayoClinic.com says to aim for a minimum of five servings per day. Correct serving sizes include a medium piece of fruit; ¾ cup of 100-percent vegetable or fruit juice; ½ cup of fresh, canned or frozen fruit; ½ cup of raw or cooked vegetables and 2 cups of raw leafy vegetables.
Dairy
The recommended daily allowance of calcium a pregnant woman should consume is 1,000 mg, according to KidsHealth. Unfortunately, many pregnant women often fail to meet this number. As your baby gets bigger, her need for calcium increases. If you are not getting adequate amounts of calcium, she may begin to deplete some of your calcium supply, causing calcium loss in your bones. Consuming dairy foods, such as yogurt, pasteurized cheese and milk helps you get the calcium you need.
Lean Meats
Lean meats, including fish, chicken and turkey contain iron, B vitamins and plenty of protein. Protein is essential for the growth of your baby, especially as the pregnancy enters its later stages. MayoClinic.com recommends at least two servings of foods rich in protein on a daily basis. A serving of lean meat, fish, chicken or turkey is 2 to 3 ozs. Fish is especially good for your diet, as it includes omega-3 fatty acids along with the protein. These essential fats are beneficial to the development of your baby's brain.
Be cautious of eating meats that are not fully cooked. In order to avoid contracting listeria, a bacteria found in some meats, cook all meats, including lunch meat and hot dogs, to at least 160 degrees Fahrenheit, according to the American Pregnancy Association.
Nuts and Seeds
Nuts and seeds are an excellent source of protein and essential fatty acids such as omega-3s. Nuts and seeds come in handy if you aren't a fan of fish but still need to get these nutrients. According to the United States Department of Agriculture, some of the best sources of these essential fatty acids include walnuts and flax seeds. Hazelnuts, sunflower seeds and almonds are also good snacks, as they are a good source of vitamin E.
References
- MayoClinic.com: Pregnancy Nutrition: Healthy Eating For Your and Your Baby; Mayo Clinic Staff; May 23, 2009
- KidsHealth: Staying Healthy During Pregnancy: Nutrition and Supplements
- American Pregnancy Association: Listera and Pregnancy; October 2008
- United States Department of Agriculture: Protein Foods
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