Once you do become pregnant, make good nutrition a priority. Of course it s a little difficult to make a decision to avoid the coffee, fizzy drinks and fast food, but for sure is the best solution. Trying to provide the foods that are rich in vitamins and minerals for you and the baby is easy if you learn the five food groups and balance your meals:
- bread, cereals, potatoes
These specific components are very important for the correct development of the baby and the healthy of the mother, because they are good source of: iron, thiamine, fibre, magnesium, zinc, riboflavin, foliate, sodium. You can easy find them in your daily portion bread, rice, pasta or patatoes.
- fruit and vegetables
We all know how good for the health the fresh fruit and vegetables are. Eating a sufficient amount of them daily is the most important step to maintaining a healthy balanced died. The foods in this group are great source of vit. C, fibre and antioxidants.
- dairy
The milk, cheese, yogurt and etc. provide calcium, vit. B 2 and vit. B12, vit. A and vit. D. It it necessary for the growth of the bones and theets of the little baby and add streigh to the mother.
- protein
In general protein substances can be found in animal products (meat, milk, eggs). Also some vegetables like legumes, some cereals and seeds are good substitutes. It is important not to miss this group, because our body is receiveing the needed portions of iron, zink, vit. B 12.
- food containg fat and sugar
Fatty and sugary foods are good source of energy and calories too. We must be much more careful during the pregnancy with this group of food and to try to replace them with alternative group food. Sources of this group are: margarine, crisps, chocolate, cake, fizzy drinks, pastry.
Being pregnant you should reduse them 1/2 in your daily intake.
You must remember that your needs needs and your own tolerance for eating will change during the different trimesters of the pregnancy, there are some general guidelines that will be important to follow throughout the nine months.
It is nto easy but falloling some principles, you will learn fast what to avoid and what to increase. For examble for straters eat balanced meals, do not skip meals, eliminate caffeine and drink lots of water, six to eight glasses a day.
There are some essential soubstances that helps the right developping of the baby, so you should hardly try to provide them always:
Calcium - one of the most important minerals you will need during pregnancy. An increase in dairy products such as milk, cheese, yogurt is an easy way to consume lots of calcium. There are also many good non-dairy sources of calcium, including salmon, kale, broccoli, beans and calcium-fortified orange juice.
Folic acid - essential for a healthy baby and helps in the development of the fetal brain and spine. It is especially important during early pregnancy when many women don't even know that they are expecting. Some excellent sources of folic acid include dried beans, tofu, peanuts and peanut butter, as well as fortified cereals. Many breads are now also fortified with folic acid. Folic acid can also be found in many dark green vegetables, corn, cantaloupe, squash and beets.
Vitamin B12 - found in animal products, is essential for proper nerve and brain functioning for both mother and baby. This is of special concern for women who are vegetarians. Vitamin B12 can be found in fortified soy milk and/or soy meat replacements, as well as vitamin supplements.
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