Creating a Pregnancy Diet: Healthy Eating During Pregnancy. Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 3. Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well- balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy. Goals for Healthy Eating When Pregnant. Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6- 1. Use fats and sweets sparingly. Choose foods high in fiber that are enriched, such as whole- grain breads, cereals, beans, pasta and rice, as well as fruits and vegetables. Although it’s best to get your fiber from foods, taking a fiber supplement can help you get the necessary amount. Examples include psyllium and methylcellulose. Talk with your doctor before starting any supplements. If you take a fiber supplement, increase the amount you take slowly. This can help prevent gas and cramping. It’s also important to drink enough liquids when you increase your fiber intake. Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over- the- counter brand or prescribe a prenatal vitamin for you. Eat and drink at least four servings of dairy products and calcium- rich foods a day to help ensure that you are getting 1. Eat at least three servings of iron- rich foods, such as lean meats, spinach, beans, and breakfast cereals each day to ensure you are getting 2. Below is a diet plan for weight loss that includes just over 1300 calories. Now, what exactly is a “moderate” deficit, you ask? Here’s what I recommend How Many Calories Should I Eat Per Day To Lose Weight? The Ideal Daily Caloric. We want to thank you for your personal input. It far surpasses the help I've had with any other diet plan. With the following six week diet plan, you can expect to lose approximately 20 pounds in six weeks by consuming approximately 1300 calories per day. Updated on July 20, 2016 Filed Under: Mother's Diet. Have you heard about our sponsor jay elle by J.L. Their amazing Breast Pump Bags are designed by 2. Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you. More Diet Meal Plans and Diet Recipes. 7-Day Weight-Loss Diet Meal Plan; EatingWell 7-Day Meal Plan Help; EatingWell's 500-Calorie Dinners; Weight-Loss Diet Meal Plan. While you're pregnant, you will need 2. Choose from a variety of dairy products - - milk, cheese (especially cottage cheese), yogurt - - as well as baked potatoes, cooked navy beans, and limited amounts - - 8 to 1. The zig zag diet is an interesting nutritional technique that cycles calories so learn the facts about this diet to help you reach your weight loss goals. The 1200 Calorie Diet Plan. A 1200-calorie diet plan is a great way to efficiently lose weight. The results can usually be seen after a few weeks of dieting. Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 8. C a day. Choose at least one good source of folate every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black- eyed peas and chickpeas). Every pregnant woman needs at least 0. Man- made supplements of folate are called folic acid and can be an important option when you are pregnant. Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Continued. Foods to Avoid When Pregnant. Avoid alcohol during pregnancy. Alcohol has been linked to premature delivery, intellectual disability, birth defects, and low birthweight babies. Limit caffeine to no more than 3. The caffeine content in various drinks depends on the beans or leaves used and how it was prepared. An 8- ounce cup of coffee has about 1. A 1. 2- ounce glass of caffeinated soda contains anywhere from 3. Remember, chocolate (especially dark chocolate) contains caffeine - - sometimes a significant amount. The use of saccharin is strongly discouraged during pregnancy, because it can cross the placenta and may remain in fetal tissues. But, the use of other non- nutritive or artificial sweeteners approved by the FDA is acceptable during pregnancy. These FDA- approved sweeteners include aspartame (Equal or Nutra. Sweet), acesulfame- K (Sunett), and sucralose (Splenda). These sweeteners are considered safe in moderation, so talk with your health care provider about how much non- nutritive sweetener is acceptable during pregnancy. Decrease the total amount of fat you eat to 3. For a person eating 2. Limit cholesterol intake to 3. Do not eat shark, swordfish, king mackerel, or tilefish (also called white snapper), because they contain high levels of mercury. Avoid soft cheeses such as feta, Brie, Camembert, blue- veined, and Mexican- style cheese. These cheeses are often unpasteurized and may cause Listeria infection. There’s no need to avoid hard cheese, processed cheese, cream cheese, cottage cheese, or yogurt. Avoid raw fish, especially shellfish like oysters and clams. What to Eat When Pregnant and Don't Feel Well. During pregnancy you may have morning sickness, diarrhea, or constipation. You may find it hard to keep foods down, or you may feel too sick to even eat at all. Here are some suggestions: Morning Sickness: Eat crackers, cereal, or pretzels before getting out of bed; eat small, frequent meals throughout the day; avoid fatty, fried, spicy, and greasy foods. Constipation: Eat more fresh fruit and vegetables. Also, drink 6 to 8 glasses of water a day. Taking fiber supplements may also help. Check with your doctor first. Diarrhea: Eat more foods that contain pectin and gums (two types of dietary fiber) to help absorb excess water. Examples of these foods are applesauce, bananas, white rice, oatmeal, and refined wheat bread. Heartburn: Eat small, frequent meals throughout the day; try drinking milk before eating; and limit caffeinated foods and beverages, citric beverages, and spicy foods. Continued. Can I Diet While Pregnant? No. Do not diet or try to lose weight during pregnancy - - both you and your baby need the proper nutrients in order to be healthy. Keep in mind that you will lose some weight the first week your baby is born. Can I Eat a . There have been no studies of the effects of a low- carb diet on pregnancy, so its effect on the fetus, if any, are unknown. While you are pregnant, you should eat a balanced diet, from all of the food groups. Can I Maintain My Vegetarian Diet When Pregnant? Just because you are pregnant doesn't mean you have to diverge from your vegetarian diet. Your baby can receive all the nutrition he or she needs to grow and develop while you follow a vegetarian diet, if you make sure you eat a wide variety of healthy foods that provide enough protein and calories for you and your baby. Depending on the type of vegetarian meal plan you follow, you may need to adjust your eating habits to ensure that you and your baby are receiving adequate nutrition. You should consume about 3. Discuss your diet with your doctor. Why Do I Need More Calcium When Pregnant? Calcium is a nutrient needed in the body to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones. Your growing baby needs a considerable amount of calcium to develop. If you do not consume enough calcium to sustain the needs of your developing baby, your body will take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Osteoporosis causes dramatic thinning of the bone, resulting in weak, brittle bones that can easily be broken. Pregnancy is a critical time for a woman to consume more calcium. Even if no problems develop during pregnancy, an inadequate supply of calcium at this time can diminish bone strength and increase your risk for osteoporosis later in life. Continued. The following guidelines will help ensure that you are consuming enough calcium throughout your pregnancy: The U. S. Recommended Daily Allowance (USRDA) for calcium is 1,0. RDA for teenage girls up to age 1. Eating and drinking at least four servings of dairy products and calcium- rich foods a day will help ensure that you are getting the appropriate amount of calcium in your daily diet. The best sources of calcium are dairy products, including milk, cheese, yogurt, cream soups, and pudding. Calcium is also found in foods including green vegetables (broccoli, spinach, and greens), seafood, dried peas, and beans. Vitamin D will help your body use calcium. Adequate amounts of vitamin D can be obtained through exposure to the sun and in fortified milk, eggs, and fish. How Can I Get Enough Calcium If I'm Lactose Intolerant? Lactose intolerance is the inability to digest lactose, the sugar found in milk. If you are lactose intolerant, you may have cramping, gas, or diarrhea when dairy products are consumed. If you are lactose intolerant, you can still receive the calcium you need. Here are some suggestions: Use Lactaid Milk fortified with calcium. Talk to your dietitian about other lactose- reduced products. You may be able to tolerate certain milk products that contain less sugar including cheese, yogurt, and cottage cheese. Eat non- dairy calcium sources, including greens, broccoli, sardines, and tofu. Try consuming small amounts of milk with meals. Milk is better tolerated with food. Should I Take a Calcium Supplement During Pregnancy? If you have trouble consuming enough calcium- rich foods in your daily meal plan, talk to your doctor or dietitian about taking a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you are consuming through food sources. Calcium supplements and some antacids containing calcium, such as Tums, may complement an already healthy diet. Many multiple vitamin supplements contain little or no calcium; therefore, you may need an additional calcium supplement. Continued. Why Do I Need More Iron During Pregnancy? Iron is a mineral that makes up an important part of hemoglobin, the substance in blood that carries oxygen throughout the body. Iron also carries oxygen in muscles, helping them function properly. Iron helps increase your resistance to stress and disease. The body absorbs iron more efficiently during pregnancy; therefore, it is important to consume more iron while you are pregnant to ensure that you and your baby are getting enough oxygen. Iron will also help you avoid symptoms of tiredness, weakness, irritability, and depression. Following a balanced diet and including foods high in iron can help ensure that you are consuming enough iron throughout your pregnancy. In addition, the following guidelines will help: The U. S. RDA for iron is 2.
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