Some people believe that a pregnant woman should “eat for two” during the nine months of pregnancy to ensure that the developing baby receives all the nutrition it needs. In reality, this couldn’t be further from the truth. If a pregnant woman eats twice as much during her pregnancy as she normally eats, she will surely have a significant weight problem after the baby is born.
There are many dietary tips for pregnant mothers, and we will look at some of the most popular dietary tips that a pregnant woman should follow to ensure that both she and the baby are healthy.
The general rule of thumb is that an adult woman needs about 2,100 calories per day. The pregnant woman only needs 400 extra 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. About 35 percent of the calories should be from a fat source, which is found in butter, dairy products, and nuts. The remaining 55 percent of calories should be in the form of carbohydrates. Carbohydrates are found in potatoes, rice, and pasta, to name the most popular carbohydrate sources.
It is very important for a pregnant mother to get an adequate supply of folic acid. Folic acid is necessary to ensure that the baby’s nervous system develops properly. Folic acid is found in B vitamins and excellent sources are fruits, vegetables, orange juice, beans, and rice.
Getting 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 generally recommended that pregnant women take a daily iron supplement if they feel they are not eating enough iron-rich foods.
It is recommended that pregnant women avoid ingesting a lot of vitamin A, as it can damage the embryo. The liver should be avoided as it is full of vitamin A and much of the blue grain cheeses should not be eaten during pregnancy as they are also rich in vitamin A.
Eating sensibly during pregnancy is important and it is essential that the expectant mother eats the right foods so that her baby is born healthy and without complications. If she has questions, the expectant mother should ask her doctor for diet advice.