Eat Right for a Healthy Pregnancy

The three most critical factors of a healthy pregnancy are - diet, medical care and emotional happiness. It is difficult to put one of these factors over the other two. But you will agree that a balanced diet is probably the most critical factor. A mother's intake of food directly affects the growth and health of the baby. This is because the baby is totally dependent on the mother for her supply of nutrition. The quality of food the mother takes in will determine the baby's growth rate, the health of her new organs, her level of activity, her blood circulation, her weight, her immunity to any birth related disease and affect a host of other health related issues. So the pregnant mother is actually eating for two not for herself alone. There are some smart foods or super foods that one must eat during pregnancy.

These are those foods which are very good for the pregnant mother and the unborn baby. Also these foods are easily available anywhere in the world. Then there are some recommended dietary supplements which may be in shortfall from the diet and which are needed in abundance during the pregnancy. Besides these two, there are types of foods that need to be avoided. We discuss these three one by one.

The smart foods during pregnancy consist of - green leafy vegetables, whole grains, fruits, milk and milk products like yogurt, beans, eggs, nuts, meat and fish. Leafy vegetables are a good source of vitamins, minerals and dietary fiber. Two servings per day are required. Out of this one serving should be a leafy vegetable like spinach for supply of folic acid. The requirement of minerals and vitamins grow as the pregnancy progresses. Minerals and vitamins help in blood formation, build body resistance and hence prevent birth defects. Whole grains like pulses and beans provide proteins and fiber. These are also good sources of iron, zinc, folic acid and calcium. Calcium is required for building the bones. Fruits are also a good source of vitamins, folic acid, potassium and fiber. Fruits are good for digestion and help with morning sickness. Berries are especially good during pregnancies. Two or even three servings of dairy products are good for the mother and baby. These products can be milk, soft cheese, low fat yogurt and egg. Milk and egg are low cost sources of protein and calcium. Vegetarians can substitute eggs. They can take more of soybean, beans and nuts. Nuts are easy to carry. They are a nutritious snack in between meals. Meat intake, though good, should be restricted to one serving. Fish is a good source of omega-3 fatty acid which is good for the baby's eyes and brain. Raw fish and meat should be avoided to prevent any bacterial infection. A pregnant woman should drink a good quantity of water. Water, besides other things, helps in the transportation of nutrients to the baby.

There are some nutrients which are required in the higher portion during pregnancy. Most important among these are iron, folic acid, vitamins and calcium. Anemia (insufficient red blood cells) is a condition that needs to be avoided in a pregnant mother. Iron and folic acid help in the formation of blood and red blood cells. Vitamin C helps to increase the body's ability to absorb iron. Among fruits oranges is a good source of Vitamin C. Calcium makes the baby's bones and teeth strong.

Adams Hall is an experienced journalist and the editor on Women Health topics, but he is a specialist in Pregnancy information write-ups. Adams writes on various matters such as pregnant, pregnancy advice , pregnancy tests, pregnancy calculator and etc. He has been appreciated for his quality work by many reputed health magazines. Rate this Article

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Adams Hall Bee has published 19 articles. Article submitted on September 30, 2013. Word count: 568

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