Pregnancy is very important for women’s life, there is a baby develop in a body from scratch to complete new born baby. There is lot of complication, care, doctor, medicine are required in this period. Today I discuss about healthy baby in pregnancy.
A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you’re pregnant or planning a pregnancy. Healthy eating keeps you feeling good and gives your baby the essential nutrients they need in utero.
List of balanced diet, with an appropriate blend of all the 5 food groups:
- Vegetables and legumes
- Breads and cereals
- Milk, yoghurt and cheese
- Meat, poultry, fish and alternatives
- Fruit. Foods containing protein help the baby grow. Meat, fish, chicken, eggs, milk, cheeses, nuts, beans and peas are all good sources of protein. Aim to drink 6-8 glasses of water every day – water contains fluoride, which helps your growing baby’s teeth develop strong enamel.
There are many question in your mind?
Healthy diet during pregnancy
Your pregnancy diet: The basics of eating well
What To Eat In Pregnancy For A Healthy Baby
Feed Your Baby’s Brain During Pregnancy
Healthy diet in pregnancy – Pregnancy and baby guide
Creating a Pregnancy Diet: Healthy Eating During Pregnancy
Pregnancy Diet & Nutrition: What to Eat, What Not to Eat
Fruit and vegetables : Need Primary required food
Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and prevents constipation. Eat at least five portions of fruit and vegetables a day – these can be fresh, frozen, canned, dried or juiced. Always wash them carefully. Cook vegetables lightly in a little water, or eat them raw but well washed, to get the benefit of the nutrients they contain.
Starchy foods (carbohydrates)
Starchy foods are an important source of vitamins and fibre, and are satisfying without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams and cornmeal. These foods should be the main part of every meal. Eat wholemeal instead of processed (white) varieties when you can.
Protein: It help to develop healthy baby
Sources of protein include meat (but avoid liver), fish (however, there is some fish you should avoid), poultry, eggs, beans, pulses and nuts. Eat some protein every day. Choose lean meat, remove the skin from poultry, and cook it using only a little fat. Make sure eggs, poultry, pork, burgers and sausages are cooked all the way through. Check that there is no pink meat, and that juices have no pink or red in them. Try to eat two portions of fish a week, one of which should be oily fish such as sardines or mackerel.
Dairy: Ultimate source of calcium
Dairy foods such as milk, cheese, fromagefrais and yoghurt are important because they contain calcium and other nutrients that your baby needs. Choose low-fat varieties wherever possible, for example, semi-skim or skim milk, low-fat yoghurt and half-fat hard cheese. Aim for two to three portions a day. There are some cheeses that should be avoided – see Foods to avoid.
Foods those are high in sugar or fat
These foods includes all spreading fats (such as butter), oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice-cream, cake, puddings and fizzy drinks. You should eat only a small amount of these foods. Sugar contains calories without providing any other nutrients, and can contribute to weight gain, obesity and tooth decay. Fat is very high in calories, and eating more fatty foods is likely to make you put on weight. Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Try to cut down on saturated fat, and have foods rich in unsaturated fat instead.
If you get hungry between meals, don’t eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose from the following nutritious snacks:
- sandwiches or pitta bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines and salad
- salad vegetables, such as carrot, celery or cucumber
- low-fat yoghurt or fromagefrais
- hummus with bread or vegetable sticks
- ready-to-eat apricots, figs or prunes
- vegetable and bean soups
- unsweetened breakfast cereals, or porridge, with milk
- milky drinks or unsweetened fruit juices
- fresh fruit
- baked beans on toast or a baked potato.
Preparing food safely
- Wash fruit, vegetables and salads to remove all traces of soil, which may contain toxoplasma, a parasite that can cause toxoplasmosis – toxoplasmosis can harm your unborn baby.
- Wash all surfaces and utensils, and your hands, after preparing raw meat – this will help to avoid toxoplasmosis.
- Make sure that raw foods are stored separately from ready-to-eat foods, otherwise there’s a risk of contamination – this is to avoid other types of food poisoning from meat (such as salmonella, campylobacter and E. Coli).
- Use a separate chopping board for raw meats.
- Heat ready meals until they’re piping hot all the way through – this is especially important for meals containing poultry.
You also need to make sure that some foods, such as eggs and sausages, are cooked very thoroughly.
Recommended servings: Australian Guide
The Australian Guide to Healthy Eating recommends the following servings per day for pregnant women:
4-6 servings from the bread, cereals, rice, pasta, noodles group – an example of one serve is 2 slices bread; 1 medium bread roll; 1 cup of cooked rice, pasta or noodles; or 1 1/3 cups of breakfast cereal flakes.
There is an allowance of about 15g a day for poly or monounsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in the diet.
5-6 servings from the vegetables, legumes group – an example of one serve is 75g of 1/2 cup cooked vegetables; 1/2 cup cooked dried beans, peas, lentils or canned beans; 1 cup of salad vegetables; or 1 small potato.
4 servings of fruit – an example of one serve is 1 medium apple; 2 small pieces (150g) of fruit (apricots, kiwi fruit, plums); 1 cup of diced fruit pieces or canned fruit; 1/2 cup of fruit juice; or 1 1/2 tablespoons of sultanas.
2 servings from the milk, yoghurt, cheese group – an example of one serve is 250ml of milk; 250ml of calcium fortified soy beverages; 40g (2 slices) of cheese; or 200g (1 small carton) of yoghurt.
1 1/2 servings from the meat, fish, poultry, eggs, nuts and legumes group – an example of one serve is 65-100g cooked meat or chicken; 2 small chops; 2 slices of roast meat; 1/2 cup of cooked dried beans; 80-120g of fish fillet; 1/3 cup peanuts (almonds); or 2 small eggs.
Summary: Start eating there real & healthy food from today-Vegetables and legumes,breads and cereals,milk, yoghurt and cheese,meat, poultry, fish and alternatives,fruit. Foods containing protein help the baby grow.
I hope this information will help you, thank you for your love and positive response!