The Best Foods To Eat During Pregnancy


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The pregnant mother can do a great deal to help herself to have a healthy pregnancy. The medical care and checks she receives from her GP and the antenatal clinic will make sure that any of the more serious problems are detected and dealt with. Still, with a positive attitude to her health and using her own common sense, she can also avoid minor problems. If the pregnant mother has developed some excellent basic health rules in preparation for her pregnancy, she will have a sound base to work from. Here is some information about foods to eat during pregnancy. 

Foods To Eat During Pregnancy

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If she follows a good eating plan based upon a balanced diet, many of the minor problems of pregnancy will not occur. Adjustments can help such things as constipation, indigestion, heartburn, and nausea to her diet. Every expectant mother should have a good idea of basic nutrition, both for her own sake and for the sake of her family.

There Are Five Main Food Groups:

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A. Meat, fish, and eggs

B. Milk, cheese, and yogurt

C. Cereals, nuts, pulses (e.g., beans, lentils)

D. Salads, fruit, and vegetables

E. Fats and oils

To Achieve A Balanced Diet During Pregnancy And Avoid Dietary Problems:

  • Have at least two items from each group every day. For example, have meals containing meat, fish, or eggs with some dairy products, cereals for fiber, at least two lots of fresh fruit and vegetables, and small amounts of fat.
  • Groups A, B, and C are protein foods, which are essential for the expectant mother. Choosing foods from group A or B with group C foods will ensure a complete amino acid balance, and a well-planned vegetarian diet will give all the necessary nutrients during pregnancy. Vegans (vegetarians who eat no animal products), however, may not have enough Vitamin B12. They may need to supplement their diet with Vitamin B12 tablets.
  • The foods in groups C and D will give the roughage required for expulsion of waste and help prevent constipation.
  • Fats and oils (group E) are obtained from animals (saturated fats) or vegetables (polyunsaturated fats). Too much animal fat may be unhealthy, so use vegetable oils for cooking. Do not eat too much fat or oil of any sort; it is indigestible and can cause nausea and heartburn as well as excess weight.
  • Iron is essential during pregnancy to prevent anemia, which can cause tiredness, dizziness, and headaches. Red meat, offal, cocoa, and watercress are all good sources of iron. The doctor will prescribe iron tablets if necessary.
  • The expectant mother should not be ‘eating for two. Being overweight can cause severe problems such as swollen feet and ankles, the strain on the heart, breathlessness, and fatigue.
  • The expectant mother will be weighed every time she goes to the clinic, and her diet regulated if she is becoming overweight. Too much weight put on during pregnancy is difficult to take off afterward; total weight gain should not be more than 12 kg (26 lb) 45). Carbohydrates provide energy but eating too much carbohydrates produces fat, so avoid too many potatoes, cream cakes, fried foods, sweets, and puddings. Strongly flavored foods such as curries, chutneys, and pickles may cause indigestion and heartburn and should therefore be avoided.
  • Dishes containing uncooked egg white, e.g., some cheesecakes and cheeses made from unpasteurized milk, should be avoided during pregnancy.
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