Home Diet and Weight loss Healthy Pregnancy Diet: The Best Nutrition Tips For Healthy Baby

Healthy Pregnancy Diet: The Best Nutrition Tips For Healthy Baby

10 min read
Healthy Pregnancy Diet

During pregnancy, the future mother shouldn’t eat for two.

She needs to find the best healthy pregnancy diet plan to implement. It is important to consume the right balance of nutrients that you and your baby need, because healthy nutrition is the best gift a mother can give to its baby.

Before pregnancy

A healthy pregnancy diet begins before you become pregnant.

That’s why the future mother should consume a lot of vitamins and minerals even before pregnancy. Mothers who eat well, meaning not only proteins, carbohydrates and fat, but micronutrients as well, are doing a good thing for them and their baby.

Studies have confirmed that having a nutrition rich in B vitamins and folic acid is vital for the development of the nervous system.

We suggest that mothers, that have maintained a diet for a long time, two months before conceiving to stop with the diet and start eating as normally.

During pregnancy

The first trimester

The rules for a healthy nutrition does not change even during the pregnancy. It is important that every day at every meal to consume:

  • milk,
  • meat,
  • yogurt,
  • fruits and
  • vegetables.

During the first trimester of pregnancy, despite the brain other organs develop also, as well as the structure of the body. Therefore, this stage requires a nutrition rich in vitamins:

  • B12,
  • B6,
  • riboflavin,
  • thiamine etc, all from the group of B vitamins.

In order not to increase your weight too much, the mother should not consider removing some healthy nutrients from the menu. Every single segment of the group of proteins, carbohydrates and fats, shouldn’t be missing in the daily nutrition and they should be consumed evenly.

In the coming months, because the increased needs of iron, the mother should consume red meat. It is also recommended an increased intake of calcium through dairy products.

In the first trimester of the pregnancy it is normal for the mother to increase the weight for about 2-3 pounds.

Second trimester

During the second trimester, your baby is growing quickly, that’s why it’s especially important to eat foods that are rich in:

  • calcium,
  • magnesium, and
  • vitamin D.

These nutrients will help your baby grow strong bones and teeth.

It’s also beneficial to eat foods containing omega-3 oils, which are vital for your baby’s brain development.

In relation to this the doctors are saying that:

“If the daily need for proteins is 50 grams, then a pregnant woman should increase the intake for an additional 10 grams”.

For example, an egg, two pieces of cheese and 100g of meat is equal to 30 grams of protein. Also for bone health of the mother, it is advisable to consume at least two servings of dairy products per day.

In any case, with consumption both the animal and vegetable proteins, the mothers meet their needs, and the needs of her baby.

Third trimester

In this period when the baby is already showing movements in the stomach, there is an increased need for energy, such us:

  • proteins,
  • iron and
  • calcium, to the level of 400 calories.

It would be good if the mother at the end of the nine months increases its weight for around 20-30 pounds. Thereby, the doctor’s advice of what the future mother should take precaution:

“Food high in sugar is directly transmitted to the baby in the uterus, so it should not be forgotten that despite the fact that food high in sugar will increase body weight, it also increases the risks during childbirth”.

In order to reduce these risks to a minimum, these nine months should be completed without a major increase in the weight of the mother.

healthy pregnancy diet

Intake of iron supplements

In our society, we are witnesses of anemia in women, which can be of different reasons.

This absence of iron increases even more during the period of pregnancy.

Iron deficiency cannot be supplemented only with healthy nutrients.

Therefore, in the second trimester, according to doctor recommendations, future mothers should start with an addition (supplements) of iron. Nutritionists recommend consumption of red meat for at least three times per week, as one of the finest sources of iron.

Besides that, consumption of vegetables and salad rich in vitamin C in combination with the red meat will also increase the levels of iron in the blood. Other nutrients that increase the level of iron are walnuts and almonds, but because they contain fat, they should be consumed very carefully.

Period of breastfeeding

During the period of breastfeeding, the mother is giving it’s baby nutrients that will promote his or her growth and health.

Therefore, it is important for her to eat well. In order to accomplish that the mother should focus on making healthy choices to help fuel her milk production.

For example her choice can be protein-rich foods, such as:

  • lean meat,
  • eggs,
  • dairy,
  • beans,
  • lentils and
  • seafood low in mercury.

Also a variety of whole grains as well as fruits and vegetables.

The fruits and vegetables should be washed well before use to reduce exposure to pesticide residue. Eating a variety of different foods while breast-feeding will change the flavor of the breast milk. This will expose the baby to different tastes, which might help him or her more easily accept solid foods down the road.

To make sure that the mother and the baby are getting all of the vitamins they need, the health care provider might recommend continuing to take a daily prenatal vitamins.

The mother should drink frequently, preferably before she feels thirsty, and drink more if the urine appears dark yellow.

She should also have a glass of water nearby when she breast-feed her baby.

Drinking juices and sugary drinks, is not very favorable. Too much sugar can contribute to weight gain — or sabotage the efforts to lose pregnancy weight.

Too much caffeine can be troublesome, too. The limits should be no more than 2 to 3 cups of caffeinated drinks a day. Caffeine in the breast milk might agitate the baby or interfere with the baby’s sleep.

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