Healthy Eating During Your Pregnancy For Healthy Baby

Pregnancy is a time span which brings happiness in the family and also throough so much of anticipation about baby.For pregnant women, its very important that they should keep a tight check on there eating habits and should be well aware of what they are eating.
pregnant women beside refrigerator

Pregnancy is a period when mother can crave for different foods but before you crave let me tell you that your baby can be harmed from the foodborne illness which happens because of bad eating habits.It occurs from foodborne bacteria and spreads inside you and also target your baby.

Now you might ask, Why pregnant women should be concerned about foodborne illness?
Answer to the above question is very clear pregnant woman is at high risk of getting a foodborne illness because during the pregnancy phase mother's immune system is altered.This a natural condition, which helps you and your baby get along with each other.And all these immune system alteration is not able to fight the microorganism which are causing the foodborne illness.Your unborn baby is also at high risk because while baby is in the womb his/her immune system is still dependable on your immune so baby can not fight microorganisms which are causing the foodborne illness.


Healthy Eating and Habits During Your Pregnancy For Healthy Baby


Stay Active

Pregnant women should be physically active, what I mean with physical activness is that you should not be sitting ideal on the couch putting shits in the mouth and watching 'How I Met Your Mother'. Its high time mom put efforts for your health and for making your baby healthier.focus on light exercises here is the complete list of exercises a mom should follow.Read: Safe Exercises During Pregnancy to be Fit and Fine

Eat Nutrisious Foods

Don't get stuck on a particular type of meal enjoy a wide variety of nutrisious foods from the below five food groups everyday to be healthy and to keep your baby healthy.

Eat Plenty of vegetables of different types and colours, and legumes/beans.

     
 A standard serve of vegetables is about 75g (100-350kJ) or:
  •  ½ cup cooked green or orange vegetables (for example, broccoli, spinach, carrots or pumpkin) 
  • ½ cup cooked, dried or canned beans, peas or lentils* 
  • 1 cup green leafy or raw salad vegetables 
  • ½ cup sweet corn 
  • ½ medium potato or other starchy vegetables (sweet potato, taro or cassava) 
  • 1 medium tomato

Eat Fruits

A standard serve of fruit is about 150g (350kJ) or: 
  • 1 medium apple, banana, orange or pear 
  • 2 small apricots, kiwi fruits or plums 
  • 1 cup diced or canned fruit (with no added sugar) Or only occasionally: 
  • 125ml (½ cup) fruit juice (with no added sugar) 
  • 30g dried fruit (for example, 4 dried apricot halves, 1½ tablespoons of sultanas)

Eat Grain Foods,and whole grain or high cereal fibre Varieties

Whole grain foods and fibre rich foods will give you all the basic crabs and proteins, where fibres will help in digestion and  good blood circulation, with good blood circulation your baby will get all the minerals and proteins.



A standard serve (500kJ) is: 
  • 1 slice (40g) bread 
  • ½ medium (40g) roll or flat bread 
  • ½ cup (75–120g) cooked rice, pasta, noodles, barley, buckwheat, semolina, polenta, bulgur or quinoa 
  • ½ cup (120g) cooked porridge 
  • ²/³ cup (30g) wheat cereal flakes 
  • ¼ cup (30g) muesli 
  • 3 (35g) crispbreads 
  • 1 (60g) crumpet 
  • 1 small (35g) English muffin or scone

Eat Good Meat, Fish, Nuts, Beans Cause they are rich in proteins and crabs.


A standard serve (500-600kJ) is: 
  • 65g cooked lean meats such as beef, lamb, veal, pork, goat or kangaroo (about 90–100g raw)* 
  • 80g cooked lean poultry such as chicken or turkey (100g raw) 
  • 100g cooked fish fillet (about 115g raw weight) or one small can of fish 
  • 2 large (120g) eggs 
  • 1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas (preferably with no added salt) 
  • 170g tofu 
  • 30g nuts, seeds, peanut or almond butter or tahini or other nut or seed paste (no added salt)

Dairy Products are Exceptionally good for pregnant women.

Dairy products are good in pregnancy and they work well to provide the basic nutrients for the baby and will help in the formation of basic building blocks of human tissues like cells.



A standard serve (500-600kJ) is: 
  • 1 cup (250ml) fresh, UHT long life, reconstituted powdered milk or buttermilk 
  • ½ cup (120ml) evaporated milk 
  • 2 slices (40g) or 4 x 3 x 2cm cube (40g) of hard cheese, such as cheddar 
  • ¾ cup (200g) yoghurt 
  • 1 cup (250ml) soy, rice or other cereal drink with at least 100mg of added calcium per 100ml
Water is free right so drink plenty of water to support the above food groups which helps in minerals and proteins dilution.
My Pregnancy Plate

Limit These Food Intake For better Health.

Limit intake of foods containing saturated fat, added salt, added sugars and alcohol.

a) Limit intake of foods high in saturated fat such as many biscuits, cakes, pastries, pies, processed meats, commercial burgers, pizza, fried foods, potato chips, crisps and other savoury snacks
  • Replace high fat foods which contain predominately saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods which contain predominately polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado

b) Limit intake of foods and drinks containing added salt. 
  • Read labels to choose lower sodium options among similar foods.
  • Do not add salt to foods in cooking or at the table
c) Limit intake of foods and drinks containing added sugars such as confectionary, sugar-sweetened soft drinks and cordials, fruit drinks, vitamin waters, energy and sport drinks.

d) For women who are pregnant, planning a pregnancy or breastfeeding, not drinking alcohol is the safest option.


Conclusion:

Pregnancy is a phase in which mother goes under various changes such as weight gain, harmonal changes, immune system alteration, and other vital changes. In order to keep mother healthy and to keep your unborn baby safe follow the above tips and avoid alcohol, cause alcohol will affect your stability and will harm the baby's growth.Focus on Vitamin rich foods and stay far away from junk foods.



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