Meal plan for pregnant women
Meal plan for pregnant women
Starting your diet with a healthy, balanced diet
is the best thing you can do for yourself
and for your baby. This way, you'll only have to
make a few adjustments during your pregnancy.
Your First Trimester
If you are having difficulty maintaining a
balanced diet
during your first trimester, you can rest
assured
that you are not alone. Due to nausea, about
women ate continuously and thus gained a lot of
weight. Other women have difficulty swallowing food and subsequently lose
weight. Preventing malnutrition and dehydration is your
most important factor in the first trimester.
,
Calories
During pregnancy, you should eat about ,300 more
calories per day than usual. The best way to do this is to listen to your body
when you're hungry. You should try to eat as many foods as possible from the
bottom of the food pyramid.
If you're gaining weight too slowly, try eating
smaller meals
and slightly increasing the amount of fat in
your diet. You should always eat when you're hungry because you're now eating
for two people instead of one.
Calcium
During the second trimester, you will need about
1,500
milligrams of calcium per day for your bones and
for your baby, which is more than a gallon of
milk. Calcium
is what is missing in many
diets. In addition to milk, other great sources
of
calcium include dairy products,
calcium-fortified juices, and even calcium
tablets.
Fiber
may help prevent constipation, a common problem
during pregnancy. You can find fiber in
whole grains, fruits, and even vegetables. Fiber
supplements
like Metamucil and Citrucel are
safe to take during pregnancy.
Protein
Unless you are a strict vegetarian, your protein
intake is usually not a problem for women who
eat a healthy diet.
Iron
Many women begin pregnancy with mild iron
deficiency. Good sources of iron
include dark green leafy vegetables and meat.
Iron supplements
should be avoided as they may cause internal
symptoms such as cramps, constipation,
or diarrhea.
Vitamins
Because you get most of the vitamins you need
from your diet, you may want to discuss
prenatal vitamins with your doctor. Folate is one of the
most important substances, and if you get enough of it, you can avoid vitamins
altogether - just ask your doctor to be sure.
