AN ADEQUATE AND NUTRITIONAL DIET IS ESSENTIAL FOR THE GROWTH AND DEVELOPMENT OF YOUR BABY
Follow these good nutrition tips during pregnancy to give your baby the best start in life:-
1. During the second and third trimesters it is recommended to increase dietary intake but not necessarily during trimester one. In trimester two, it is recommended to increase caloric intake by about 340 calories. For example, add a peanut butter and jelly sandwich for a snack with a piece of fruit or increase the portion sizes at dinner. In trimester three, increase caloric intake to about 450 calories. This would entail about another meal, bigger meal portions, or extra healthy snacks throughout the day (fruit, pretzels, nuts etc..).
2. Most of the recommended daily allowances for vitamins and minerals are increased. If a woman consumes a balanced diet, then she should be consuming an adequate amount of all. A balance diet is one that has a variety of whole grains, fruit, vegetables, nuts, dairy and meat. Women who are vegan may need to supplement vitamins such as B12. Vitamin B12 is only found in animal products.
3. If suffering from morning sickness, there are a few things a woman can try. However, research is inconsistent in terms of evidence-based dietary recommendations: Eat small meals throughout the day and find foods that sound good. Some foods that women usually do well with when sick are bland foods such as crackers, breads, pasta, and some fruits such as banana. However, everyone is different. Some women find ginger tea helps to settle their stomach. Also, ensure adequate fluid intake. If the woman is not able to keep food and fluids down, then medical care should be seeked.
4. Protein need is increased some during pregnancy. As a nation, we usually over consume protein but if vegetarian or vegan then more focus on ensuring adequate protein consumption may be warranted. Some ideas are to consume roasted chickpeas or nuts or soy or dairy yogurt as a snack and every meal should have a protein source such as beans, tofu, and/or cheese.
This article first featured on Foodoorama.com
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Featured image credit – Hoag.org