It is important to eat a variety of healthy foods during pregnancy to ensure that you and your baby get all the nutrients you need. This incorporates food sources from all nutrition classes, including:
Products of the soil: Hold back nothing 4 servings of leafy foods servings of vegetables every day. Pick various varieties and types to get a scope of supplements.
Grains: Choose whole grains, such as whole wheat bread, brown rice, and quinoa, rather than refined grains. Aim for at least 6 servings of grains each day.
Protein: Pick lean protein sources, like chicken, fish, beans, and tofu.Aim for at least 2 servings of protein each day.
Dairy: Pick low-fat or without fat dairy items, like milk, yogurt, and cheddar. Aim for at least 3 servings of dairy each day.
Fats: Choose healthy fats, such as olive oil and avocado, rather than unhealthy fats, such as butter and lard.
It is also important to drink plenty of water and other fluids, such as milk and 100% fruit juice, to stay hydrated. Avoid alcohol and limit caffeine to less than 200 mg per day.
If you have any specific concerns about your diet during pregnancy, you should talk to your doctor or a registered dietitian.They can assist you with making a feast plan that addresses your issues.
Which food avoided in pregnancy
There are some foods that pregnant women should avoid or limit because they may pose a risk of foodborne illness or other health problems. These include:
Raw or undercooked meats, fish, and eggs: These may contain harmful bacteria that can cause food poisoning. Be sure to cook meats until they are well-done, and avoid raw or undercooked fish and eggs.
Soft cheeses: Some soft cheeses, such as feta, Brie, and Camembert, are made with unpasteurized milk and may contain listeria, a bacteria that can cause illness. Avoid these cheeses or make sure they are made with pasteurized milk.
Deli meats: Deli meats may be contaminated with listeria, so it is best to avoid them or heat them until they are steaming hot before eating.
Caffeine: It is best to limit caffeine intake during pregnancy to less than 200 mg per day. Caffeine is found in coffee, tea, soda, and chocolate, and can interfere with your body's absorption of certain nutrients and cause sleep problems.
Alcohol: It is best to avoid alcohol during pregnancy because it can increase the risk of birth defects and other problems for your baby.
Unwashed fruits and vegetables: Be sure to wash all fruits and vegetables thoroughly before eating them to remove any dirt or bacteria.
It is also a good idea to avoid fish that contain high levels of mercury, such as swordfish, shark, and king mackerel, as well as raw or undercooked shellfish.
0 Comments