Essential Nutrients That You Should Have During Pregnancy
Important Aspects of your Pregnancy
During pregnancy, the food that you take in is very important. This is because it has a say not only in your health but also the baby’s. During the first three months, when the baby develops all the essential internal and external organs, a nutritious diet plays an important role in its development. The last three months are also equally important because it is the time for rapid growth for the baby. In order to achieve a normal birth weight for the baby, it is very important to eat healthy during this time.
Essential Elements
The five essential factors of a healthy diet are – proteins, carbohydrates, Vitamins, minerals and fats. Your diet should consist of food from each group. A balance must be maintained between all these elements. It is not very good for you or the baby to have more from any one of the group only. Fresh fruits and vegetables, bread or other whole grain cereals, meat, fish, milk and other diary products taken moderately will provide a well balanced diet to keep you and the baby healthy. Avoid spicy foods, tea, coffee, candies and colas as much as possible. It is better to eat in small quantities and increase the frequency of eating instead of eating three big meals a day.
Eating Healthy
Some of the essential nutrients that you should have especially during pregnancy are the following:
Folic acid: It is very important to take folic acid even before you get pregnant. Generally gynecologists prescribe folic acid when you plan to become pregnant because it is basically Vitamin B. It helps prevent the neural tubes disease i.e. that which affects the spinal chord, brain and its covering. It also prevents congenital diseases like heart disease or cleft lips. The natural way of obtaining folic acids is to include green leafy vegetables like spinach in your diet. Eat vegetables steamed because when you cook vegetables the folic acid is lost.
Iron: Iron is very important in the production of blood in your body. If anemic (a condition when you lack enough blood in the body), your gynecologist prescribe iron supplements. It is advisable to eat more iron rich foods like green leafy vegetables, fortified cereals, dates, raisins and broccoli during pregnancy in order to avoid anemia.
Protein: You get enough protein from diary products and fish, nuts, peas etc. But try to minimize the intake from animal sources since it is high in fat
Vitamins C: This is very important because it makes placenta stronger, but it is lost when we cook vegetables, eat steamed or raw vegetables instead. This cannot be stored in the body so a daily supplement is necessary.
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