Having a healthy diet is vital during pregnancy. A healthy diet can help meet the physical demands of pregnancy and help the fetus grow.
A balanced diet with proteins and carbs is essential for a healthy pregnancy.
Strategies and rules
Doctors recommend consuming a balanced diet rich with nutrients, including various animal- and plant-based protein and fruits, grains, vegetables, and vegetables, during pregnancy.
These foods should be prioritized:
Vegetables and fruits
At the moment, approximately 90% of Americans don’t get the recommended daily intake of vegetables. Follow the national guidelines and aim to consume around 2.5% cup of vegetables per day and 2.5% cup of fruits.
A person can achieve these goals by eating various fresh, frozen, canned, or canned fruits and 100% juices. If possible, choose whole, frozen or fresh fruits over juice.
Complex carbohydrates are starchy vegetables like sweet potatoes and butternut squash and whole grains like farro, buckwheat and legumes such as chickpeas and beans.
These should be preferred over refined carbohydrates, which can be found in white bread and pasta and rice.
During pregnancy, high blood sugar may mean that pregnant women need to be careful about their carbohydrate intake. A person’s medical team, including their obstetrician-gynecologist and a registered dietitian, can help develop an optimal carbohydrate target for each person.
Complex carbohydrates are good sources of energy and fiber. This is especially important during pregnancy.
Pregnancy is a time of rapid growth. It is, therefore, crucial to get the right amount of protein.
It is vital to eat a variety of protein sources during pregnancy as part of a healthy diet.
These are excellent plant-based protein sources:
- Plant-based protein powders such as pea protein pulses
- tofu, and soy products
- beans and other legumes, nuts, seeds and nut butter
A healthy pregnancy diet can include animal-based proteins such as chicken, fish and beef. These also contain all essential amino acids.
Fats are an essential part of any healthy diet. They also play a crucial role during pregnancy. It is important to know what type of fat you are consuming. It is crucial to obtain omega-3 fatty acids during pregnancy.
High intakes of saturated fat may increase the likelihood of developing complications during pregnancy.
While pregnant women can safely consume some saturated fats, optimal health requires consuming unsaturated fats less often.
Fiber is a rich source of whole grain foods like oats and brown rice, beans, lentils, fruits, and vegetables. These foods can improve gut health and help people feel fuller longer.
A diet rich in fiber may help reduce your chances of getting pregnant complications, such as hemorrhoids or constipation.
Nutrient needs during pregnancy
During pregnancy and lactation, a person requires more water-soluble and fat-soluble vitamins. This includes folate and choline.
Doctors recommend prenatal vitamins to help maintain healthy nutrition and support postnatal recovery.
Iron and Pregnancy
Iron is a large part of hemoglobin. Hemoglobin, the main protein in red blood cell red blood cells, is an oxygen-carrying pigment.
The body’s blood volume increases by almost half during pregnancy. The body requires more iron to make this hemoglobin.
Anemia can occur in pregnant women whose iron stores are low. This can increase the risk of:
- tiredness and irritability are all possible.
- preterm delivery
- A baby should be a lightweight
Anemia that develops later during pregnancy can increase the mother’s risk of losing blood at birth.
These foods are rich in iron:
- lean meats
- dark green vegetables
Visit our dedicated hub for more nutrition-based resources.