Healthy diet is an important part of a healthy lifestyle at any time, but is especially vital if you're pregnant or planning a pregnancy women. Eating healthily during pregnancy women will help your baby to develop and grow.You don’t need to go on a special diet, but it's important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need. It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you need to take some supplements as well, to make sure you get everything you need.
Eating a balanced diet high in fruits, veggies, whole grains, lean proteins, and healthy fats is key to a healthy pregnancy. During pregnancy women, it's even more important to get enough of certain nutrients for the benefit of mom and baby. We've compiled a list of the best foods to meet these needs. Plus, a cheat sheet for foods to avoid during pregnancy women.
Getting the right balance of protein, carbohydrates, and fats in pregnancy women is simple, since the ratios are the same in pregnancy women as at other times: 45-65 percent of your calories should come from carbohydrates; 20-35 percent from fats; and 10-35 percent from protein. The components of these nutrients don't need to be in this exact ratio for each meal, or even every day, but you should aim to achieve this balance over the course of a week.
Calcium
Calcium helps promote strong, healthy bones for mom and baby. If a baby doesn't get enough calcium, then it will take it from the mom’s bones, which can lead to problems for mom later in life. Plus, it plays an important role in muscle and nerve development along with promoting a well functioning circulatory system. Pregnant women need 1,000 mg of calcium a day. Foods rich in calcium, 8 oz non-fat yogurt (415 mg), 8 oz skim milk (302 mg), 1 cup fortified orange juice (200-250 mg), 3 oz salmon (181 mg), 1 oz feta cheese (140 mg), 1 cup chickpeas (105 mg).
Lentils
Lentils With 8 grams of protein per 1/4-cup serving, along with plenty of fiber, iron, and slow-burning carbohydrates, there's a lot to love about lentils now that you're pregnant. Low cost and low in fat, the legume seeds provide more folate/folic acid than any other unfortified food: eating half a cup of cooked lentils a day provides 180 mcg of folate.
Broccoli
Broccoli It's not only packed with nutrients that are necessary a healthy diet plan for pregnancy such as calcium and folate -- but broccoli is also rich in fiber and disease fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.
Power Bars
Protein boosting powers bars are a quick, convenient way to give your protein intake an instant uptick. Typically made with such ingredients as soy protein, seeds and nuts, and oats, power bars offer anywhere from 10 grams to 25 grams or more of protein.
Parmesan and Cheddar
Diligently eating your veggies? Add some protein to steamed broccoli and leafy greens by topping with grated parmesan cheese just before serving—or try this tasty recipe for parmesan-topped baked tomatoes. Parmesan also works well paired with fruit or stirred into soups and provides 10 grams of protein per 1-ounce serving.
Eating a balanced diet high in fruits, veggies, whole grains, lean proteins, and healthy fats is key to a healthy pregnancy. During pregnancy women, it's even more important to get enough of certain nutrients for the benefit of mom and baby. We've compiled a list of the best foods to meet these needs. Plus, a cheat sheet for foods to avoid during pregnancy women.
Getting the right balance of protein, carbohydrates, and fats in pregnancy women is simple, since the ratios are the same in pregnancy women as at other times: 45-65 percent of your calories should come from carbohydrates; 20-35 percent from fats; and 10-35 percent from protein. The components of these nutrients don't need to be in this exact ratio for each meal, or even every day, but you should aim to achieve this balance over the course of a week.
Calcium
Calcium helps promote strong, healthy bones for mom and baby. If a baby doesn't get enough calcium, then it will take it from the mom’s bones, which can lead to problems for mom later in life. Plus, it plays an important role in muscle and nerve development along with promoting a well functioning circulatory system. Pregnant women need 1,000 mg of calcium a day. Foods rich in calcium, 8 oz non-fat yogurt (415 mg), 8 oz skim milk (302 mg), 1 cup fortified orange juice (200-250 mg), 3 oz salmon (181 mg), 1 oz feta cheese (140 mg), 1 cup chickpeas (105 mg).
Lentils
Lentils With 8 grams of protein per 1/4-cup serving, along with plenty of fiber, iron, and slow-burning carbohydrates, there's a lot to love about lentils now that you're pregnant. Low cost and low in fat, the legume seeds provide more folate/folic acid than any other unfortified food: eating half a cup of cooked lentils a day provides 180 mcg of folate.
Broccoli
Broccoli It's not only packed with nutrients that are necessary a healthy diet plan for pregnancy such as calcium and folate -- but broccoli is also rich in fiber and disease fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.
Power Bars
Protein boosting powers bars are a quick, convenient way to give your protein intake an instant uptick. Typically made with such ingredients as soy protein, seeds and nuts, and oats, power bars offer anywhere from 10 grams to 25 grams or more of protein.
Parmesan and Cheddar
Diligently eating your veggies? Add some protein to steamed broccoli and leafy greens by topping with grated parmesan cheese just before serving—or try this tasty recipe for parmesan-topped baked tomatoes. Parmesan also works well paired with fruit or stirred into soups and provides 10 grams of protein per 1-ounce serving.
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