Some people believe that a pregnant woman should “eat for two” during the nine months of pregnancy to ensure the developing baby receives all the nutrition that it needs. Actually, this could not be further from the truth. If a pregnant woman were to eat twice as much during her pregnancy than she normally does, she will surely have a significant weight problem after the baby is born.
There are many diet tips for pregnant mothers, and we will look at some of the most popular diet advice that a pregnant woman should follow to ensure that both she and the baby are healthy.
The general rule is that an adult woman needs about 2100 calories per day. The pregnant woman only needs an additional 400 calories a day. Ten percent of the calories should come from a protein source. Protein is found in meat, eggs, fish, dairy products and beans. Approximately 35 percent of the calories should be of a fat source, which is found in butter, dairy products and nuts. The remaining 55 percent of the calories should be in the form of carbohydrates. Carbohydrates are found in potatoes, rice and pasta, to name the most popular sources of carbs.
It is very important that a pregnant mother get an adequate supply of folic acid. Folic acid is needed to ensure the baby’s nervous system develops properly. Folic acid is in the B vitamins and great sources are fruit, green vegetables, orange juice, beans and rice.
Taking in enough iron is also essential during pregnancy, as an adequate supply of iron ensures that enough blood is produced to nourish the placenta. Great sources of iron are dark green vegetables, berries and whole grain breads. It is usually recommended that pregnant women take a daily iron supplement if they feel they are not eating enough of the iron-rich foods.
It is recommended that pregnant women avoid eating much vitamin A, as it can damage the embryo. Liver should be avoided as it is packed with vitamin A and not much of the blue-veined cheeses should be eaten during pregnancy either as they are high in vitamin A as well.
Eating sensibly during pregnancy is important and it is essential that an expecting mother eat the right foods that will so that her baby is born healthy and without complications. If she has questions, the mother-to-be should ask her doctor for diet advice.