What To Eat During Pregnancy - The Correct Diet

what to eat when pregnant?

Most women know that once pregnant to supplement nutrient deficiency in the diet is almost as important as the pregnancy diet plan. In fact you should investigate what to eat during pregnancy and at the same time watch your diet so your body depends less upon a multivitamin to make up for any gaps in your eating plan. 

The most important food to eat while pregnant are folic acid, calcium, iron and omega fatty acids. Fortunately, there are good things to eat when pregnant that will help to supply your body with the nutrients your body needs to help your developing baby. 

Why Folic acid is so important to the whole pregnancy?

Well  a Folic acid pregnancy diet plan is extremely important for the development and well being of your fetus. Folic acid helps your baby's spinal cord (also known as the neural tube) and brain to develop properly decreasing the risk of birth defects such as spina bifida, mental retardation, and paralysis. 

In fact, it's a good idea to start increasing your folic acid consume before pregnancy as we try to understand like most neural tube defects occur within the first 28 days of pregnancy.

The recommended daily dosage of folic acid before pregnancy is 400 micrograms, but after you become pregnant you should increase that amount to 600 micrograms. Some prenatal vitamins have up to 800 micrograms of folic acid. You should also increase your intake of foods that contain folic acid naturally, such as green leafy vegetables, nuts, beans, and citrus fruits.

Calcium is very important to maintain their bone density as the baby grows inside you. If you aren't getting enough calcium your body will leach it from your own bones to supply it to your growing baby. So it is important to your health and your baby's health to increase the calcium intake during pregnancy. 

Most people think that dairy products are the only way you can increase your consumption of calcium. But you can actually eat more foods that are rich in calcium taken up by focusing on these foods: green leafy vegetables, beans, beans, chickpeas, almonds, hazelnuts, salmon, cabbage, broccoli, cauliflower, okra and oranges. 

Healthy Eating

Iron is beneficial during pregnancy because it helps the blood carry oxygen to both mother and baby. Increasing the amount of hemoglobin in the blood is of the utmost importance, since an important role is supplying oxygen. 

Before pregnancy your body needs 15mg, but after pregnancy you should increase your daily intake to 30-50mg. This is especially important after the 20th Week of pregnancy to the end of the third quarter. 

Iron is the one element that a fetus cannot produce on its own, so is entirely dependent on you for her supply. Foods that are rich in iron lean, natural beef, green vegetables, lentils, chickpeas and beans and pumpkin seeds. 

Omega Fatty Acids and Your Pregnancy Healthy Diet

Omega 3 fatty acids aren't present in most prenatal vitamins, so you must make the effort to increase your intake during pregnancy. Omega-3 are not only essential for the growth and development of your child, it builds your baby's brain, form the retinas and develop the nervous system. They are essential for mothers because prevenst pre-eclampsia and minimize the risk of premature delivery and postpartum depression. 

You can increase your intake of Omega-3s by taking Omega-3 fish oil supplements or by eating oily fish such as herring, sardines, anchovies, and salmon. These type of  fish are low in mercury so you can safely enjoy up to two servings of 6 ounces per week. You really can have plenty of seafood on a good pregnancy diet plan!

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