Finding your best pregnancy diet plan is not complicated because it is not so different from a healthy diet recommended to everyone these days. However, there are a few differences and some taboo foods, so let’s look at them.
What is The Best Pregnancy Diet Plan?
The best pregnancy diet plan is to eat for two, which doesn’t mean eating twice the amount of food! Healthy eating during pregnancy is about giving your baby the best start in life while keeping up your energy levels and maintaining a healthy weight.
Eat a variety of fresh fruit and vegetables; the more different kinds, the better. This will ensure the full spectrum of vitamins and antioxidants.
If you can, buy organic or, even better, grow your own. If you buy your veggies from a store, wash them well to ensure there’s no insecticide residue or other toxins.
Too much salt can lead to fluid retention. If you have problems with this, lower your salt intake slightly, and you’ll soon like the natural flavors of different foods.
Of course, you can still enjoy the occasional sweet treat; don’t go overboard! Too much sugar can lead to weight gain and blood glucose swings.
Start your Pregnancy diet plan with sufficient protein.
A baby needs a lot of protein as he’s developing. There’s nothing wrong with eating red meat; it’s a good source of Iron.
Just make sure it’s lean and preferably not fried to a crisp! Eggs are a terrific source of protein, as are legumes and nuts. Chicken without the skin is also a healthy source of protein.
Fish used to be considered one of the healthiest protein foods and healthy meals for pregnant women, but now has to be viewed with suspicion due to high mercury levels.
Since this varies depending on which part of the world you live in, ensure your local supply is safe if you want to include fish in your pregnancy diet.
If you can find a clean source of fish, then enjoy it a few times a week. Fish is also a good source of omega-3. Pregnancy superfoods: Make sure you’re consuming enough fat.
You always wanted to hear that, didn’t you? Some fat in the diet is vital for absorbing vitamins A, D, and E and keeping your skin supple.
You’ll have a lower risk of stretch marks if your skin is healthy. Healthy fat sources include avocados, eggs, virgin olive oil, and flaxseed.
Omega-3 is the healthiest fat you can eat. The developing baby can’t make his own omega 3, so relies on mum for his supply.
If you are breastfeeding, ensure you are getting enough of this. If you’re bottle feeding, make sure the formula contains omega-3.
Deficiencies of this fatty acid can lead to postpartum depression and ADHD in children. Foods high in omega-3 are flaxseed, fish, tahini, nuts, and leafy green vegetables. Take supplements if your diet is lacking in these.
Bad Fats Pregnancy superFoods?
Trans fats are even less healthy than saturated fats but are used in many manufactured foods to increase shelf life. They’re found mainly in some margarine, baked foods, cookies, processed and fried foods.
Why are trans fats bad? They can increase the risk of cancer and heart disease and decrease your body’s good cholesterol (HDL).
Please don’t eat them, and don’t feed them to your kids. There has even been speculation between trans fats and mental retardation. While nothing is proven, it’s just not worth it.
Food that contains no trans fats is food that you prepare yourself, salads, vegetables, wholemeal bread, and anything that doesn’t contain much fat or oil.
If you buy pre-packaged foods, scan the ingredients to ensure they contain no trans fats. In certain countries (including the US), trans fats must be shown on the label.
Unfortunately, there is no law to show detailed ingredients in some other countries. Look for “hydrogenated vegetable oil” instead.
Add Essential nutrients to Your Pregnancy diet plan!
Folic acid (folate) is a B vitamin essential in a pregnancy diet to prevent neural tube defects such as spina bifida.
Folic acid is found in green leafy veggies, broccoli, citrus fruits, lentils, and fortified breakfast cereal. Make sure you are getting 400-600 micrograms daily.
Ideally, this should be taken before you plan on getting pregnant, but if your pregnancy was a surprise, start taking it asap! Especially important in the first trimester.
Your body will need more Iron when you’re pregnant. You can find Iron in lean meat, tofu, apricots, tinned fish, and spinach.
Non-meat eaters may have to take supplements. Look for organic Iron such as Iron Amino Acid Chelate. Avoid iron sulfate, as this can lead to constipation.
Low Zinc levels can slow the growth of the fetus. Zinc is found in lean meat, turkey, chicken, pumpkin seeds, and whole grains.
Introduce Raw food in Your Pregnancy Diet Plan
If you’re already a keen follower of a raw food diet, it’s possible to maintain this during your pregnancy diet plan. You’ll probably need to be more creative to keep your B vitamins, protein, and iron levels up.
Morning sickness (not just in the morning!)
Even the best diet plan for pregnancy can be sabotaged by morning sickness! Many women find it quite debilitating.
Although most morning sickness is over in the first trimester, some unlucky mums endure it for nine months—hormonal changes in your body likely cause morning sickness.
A prenatal vitamin supplement is a good idea if you find it hard to keep anything down. Make sure you’re drinking enough fluids too.
Ginger has long been the natural remedy for nausea. Many women experiencing morning sickness find that a supplement of vitamin B6 can help too.
While we don’t know why this works, it’s worth a try. You may need an anti-nausea medication if your condition worsens.
A pregnancy diet plan should be used to help you know which foods are beneficial and which to avoid. It should not be so restrictive that you spend the entire pregnancy worrying about your diet!
There are specific diets, for instance, the “best odds diet,” which assumes we all have all day to research and prepare our food. We all have limited time, especially when pregnant and working full-time.
Stress is not a good place to be! So relax, enjoy your pregnancy, and eat sensibly; you’ll be doing the best for your baby and yourself.
What’s a healthy diet for pregnancy?
The best pregnancy diet plan is to Eat for two, which doesn’t mean eating twice the amount of food!
What should be the diet in the first month of pregnancy?
A baby needs a lot of protein as he’s developing. There’s nothing wrong with eating red meat; it’s a good source of Iron.
What to Eat While Pregnant?
If you are wondering what to eat while pregnant, a well-balanced pregnancy diet that contains foods from the five food groups can be used as your guide. These foods include:
- Proteins
- Starches and Whole grains
- Dairy products
- Fruits
- Vegetables
What kind of Foods to Avoid During Pregnancy?
There are also foods that you will want to avoid during pregnancy. These foods may cause you to become sick and harm your baby.
- Soft cheeses
- Raw eggs and meat
- Raw Vegetables that have been picked from the garden
- Caffeine
- Fish
