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 When you are pregnant you know that you have to take good care of yourself so that no complications arises in your pregnancy and you give birth to a healthy baby. People around you and people who care for you will ask you to eat good food so that you gain good weight and your baby grows well. But it doesn't mean that you have to eat double the amount of food. Just eat right so that you provide your body the proper nutrition and supplements.
First thing don’t worry about your figure and don’t have any dieting plan. As you know that during pregnancy you feel tired easily and your body need energy, you will need to consume about 300 extra calories on a daily basis. In case you are expecting twins or more babies then you can increase your daily calorie intake under the guidance of your doctor. In short you will have to eat healthy food that will provide your body all the vital nutrition and vitamins.
Your food should contain green vegetables, fruits, whole grains breads, low fat dairy products and lean meats. Your body lacks calcium, iron and folic acid and hence you must include such food items in your diet that will provide iron, calcium and folic acid to your body. Your doctor will provide you various supplements so as to complete the body requirement of calcium, iron and folic acid.
Calcium -
Women above the age of 19 whether pregnant or not require 1000 mg of calcium on a daily basis. But when you are pregnant, you body needs more calcium. This is because your baby needs calcium to grow properly. Dried beans, almonds, tofu, orange juice, soy products, cereals, green vegetables like spinach, broccoli, milk, cheese and yogurt are all good source of calcium, include them in your food.
Iron –
When you are pregnant your body needs about 30 mg of iron on a daily basis. Iron is very important in produce more red blood cells in body. This will help to provide proper oxygen to different body organs and thus very essential in the proper growth of baby. The food items that are rich source of iron are – poultry, meat, eggs, tofu, peas, salmon, grains, dried fruits, cereals, green vegetables, etc.
Folic Acid –
Your body needs about 400 micrograms of folic acid every day. The folic acid supplements are given by doctor mainly in the first trimester so as to reduce the risk of neural tube defects. But it is not advised to take these supplements without consulting your doctor.
Fluids –
Increase you water intake during pregnancy. Fruit juices without adding any sugar in it are also effective in preventing the body from dehydration. This will also reduce the chances of constipation.
Exercising –
You are not expected to do rigorous exercising during pregnancy but you can continue doing regular exercising. This will prevent excessive weight gain, increase your stamina, prepare your body for labor, increase your energy, give proper sleep, give relief from back pain and constipation, etc. You can ask your doctor about the simple exercises that you can do without causing any harm to you or the baby.
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