A Healthy Diet During Pregnancy

One of the most vital factors to be kept in mind during pregnancy Diet

Worried about what to eat? Whatever foods are healthy for mom are healthy for baby Eat smart and make sure that most of your choices are healthy ones. You can include small amounts of sweets and fats.

Don’t give up all the foods you love when you are pregnant. Whatever foods are healthy for mom are healthy for baby

All fruits and vegetables, whole grains, some diary, and most protein sources are good choices for mom and good choices for baby.

Fish is among the foods that cause concern because of mercury, a metal that can be toxic to babies, children, and even adults.

Allowable quantity of fish The FDA suggests pregnant women not eat more than 12 ounces (two average-size servings) of fish per week. light tuna, shrimp, salmon, pollack, or catfish For albacore tuna, consumption should be limited to 6 ounces per week. Avoid swordfish, shark, king mackerel, and tilefish

The key component of fish is omega-3 fatty acids, which Bernstein says are critical to fetal neural development. Those who abstain from fish, some very good sources of omega-3 fatty acids are flaxseed, nuts (particularly walnuts), soybeans, and eggs.

Food Pyramid

Nutrients needed by women during pregnancy : Calcium Iron Docosahexaen oic Acid (DHA) Folic Acid Vitamin D Fibre Potassium Riboflavin Vitamin B6 Vitamin B12 Vitamin C Zinc

1. Calcium Benefits Builds strong, dense bones in mother and child; may help prevent high blood pressure in pregnant women. Best sources plain low-fat yogurt (415 milligrams plain or flavored milk (about 300 milligrams) calcium-added orange juice (300 milligrams) cheddar cheese (204 milligrams), tofu(163 milligrams), milk fat cottage cheese (156 milligrams)

2. Docosahexaenoic Acid (DHA) Benefits Boosts baby's brain development Vision reduce the likelihood of future heart disease in mom. Sources cooked Coho salmon(3 ounces ) 3 ounces cooked blue crab 3 ounces canned light tuna 3 ounces cooked catfish fortified eggs

3. Folic Acid Benefits Helps protect against neural tube defects during the first 30 days of pregnancy fights off anemia in mom helps prevent early miscarriage premature delivery. Sources cooked lentils (358 micrograms) cooked spinach (263 micrograms) 1 cup cooked, enriched spaghetti (172 micrograms); orange juice (110 micrograms); 2 slices enriched bread (34 micrograms)

4. Iron Benefits iron ferries oxygen wards off anemia in mom helps prevent premature delivery. Sources Whole Grain Total Cereal (22 milligrams) raw clams* (12 milligrams) Cheerios (10 milligrams) cooked, enriched rice (8 milligrams) canned white beans (8 milligrams)

5. Potassium Benefits Helps maintain proper fluid balance in mom keeps blood pressure in check necessary for normal heart beat Necessary for energy production. Sources canned white beans (1189 milligrams cooked spinach (839 milligrams) cooked lentils (731 milligrams) cooked sweet potato fat-free yogurt (579 milligrams 1 cup orange juice (496 milligrams)

6. Riboflavin Benefits Necessary for energy production helps the body use the protein from food. Sources raisin bran cereal (1.7 milligrams) plain yogurt (0.5 milligrams) cooked mushrooms (0.5 milligrams) Frosted Mini Wheats cereal (0.5 milligrams) ow-fat cottage cheese

Other Important nutrien ts Vitamin B6: cereal, baked potato, flesh and skin Vitamin B12: cooked salmon, canned tuna, wheat Chex cereal Vitamin C: orange juice, grapefruit juice, cooked broccoli, Zinc: Whole Grain Total Cereal, 1 cup canned white beans, fat-free yogurt