Prenatal nutrition is very important during pregnancy. It is necessary for healthy development of the baby with a strong immune system and reduced birth defects. Here is a pregnancy diet plan specially designed for pregnant women.
You need an extra 300 calories during the 2nd and 3rd trimesters. It also important to get enough vitamins irons, minerals and fibre in your diet. Prenatal vitamins together with folic acid (400 mcg) and iron (30 mg) are to be taken every day by pregnant women. Together with this calcium supplement of at least 500mg is also necessary. Calcium is most important during the last 3 months of pregnancy. Calcium helps in proper bone formation in the baby and also helps maintain strong bones in the mother.
This is a pregnancy diet plan by food groups to help pregnant women eat healthy.
- Grain group: 6-11 servings per day.
This group includes whole grain group (like brown rice and whole wheat bread), whole grain pasta, oatmeal and fibre rich cereals and whole wheat crackers.
- Meat group: 6 ounces total per day.
This food group includes red meat, poultry (skin removed), fish, egg, cooked beans, nuts and peanut butter.
- Vegetable Group: 3- 5 servings.
This includes dark green leafy vegetable like spinach, roman lettuce and other green vegetable.
- Fruit groups: 2 -4 servings per day.
This includes citrus fruits like oranges, grapes and melons, strawberries, mangoes, and apples, bananas and peaches.
- Milk group: 3 or more servings.
This includes low fat cheese, low fat yogurt and milk (skimmed milk).Its ideal for pregnant women to drink at least half a litre of milk per day.
So by following the above comprehensive mentioned pregnancy diet plan, all mothers-to-be can ensure a safe pregnancy.