And all of it is at your fingertips, start transforming your life now! Here are a few tips to help you sail smoothly to the end of your pregnancy:. Foods that are known to cause heartburn include fried foods, caffeine-containing drinks like coffee, colas, etc. Avoid these foods altogether if you wish to stay away from this problem.
Drinking too much caffeinated coffee, tea, or other beverages could cause premature contractions. It is recommended that pregnant women limit caffeine to mg per day or less 3. Sources of caffeine include coffee, black tea, energy drinks, chocolate, etc. These foods have a high level of sodium which is unsafe during pregnancy because it makes you retain water causing swelling in various parts of your body. If you have gestational hypertension, you need to be especially careful.
For this reason, junk food should be top of your list of what not to eat when pregnant. It is not at all safe for you or your baby. The risks associated with consuming alcohol during pregnancy are numerous and there is no known safe amount 2.
Getting enough rest is important in every trimester of your pregnancy but most especially during the third trimester when the size of your uterus increases to accommodate your growing baby!
Get hours of sleep every night. Exercise daily, even if it is only a walk for 30 minutes, but avoid strenuous activities throughout the pregnancy period since they may cause complications 7. Do not lift heavy objects, but try to remain active through gentle to moderate exercise. You have almost reached the end of your pregnancy journey so remember to take proper care of yourself at every stage of your pregnancy by staying healthy with a good diet, plenty of rest, and regular exercise.
If you follow these tips along with some relaxation techniques like meditation or yoga, then there is no doubt that you will experience a happy delivery without any complications! This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind.
Any action you take upon the information presented in this article is strictly at your own risk and responsibility! I have experience conducting systematic reviews and evaluating the scientific literature both as a graduate student and later to inform my own evidence-based practice as an RD.
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BetterMe does not provide medical advice, diagnosis, or treatment. By Eve Chalicha medical review by K. No related posts. Eve Chalicha. Fleming I am a U. Add comment. Read this next. By Jeremy Mukhwana medical review by J. Diets Meal Ideas Nutrition Facts. There's no magic formula for a healthy pregnancy diet. In fact, during pregnancy the basic principles of healthy eating remain the same — get plenty of fruits, vegetables, whole grains, lean protein and healthy fats.
However, a few nutrients in a pregnancy diet deserve special attention. Here's what tops the list. Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of the brain and spinal cord. The synthetic form of folate found in supplements and fortified foods is known as folic acid.
Folic acid supplementation has been shown to decrease the risk of premature birth. How much you need: to 1, micrograms a day of folate or folic acid before conception and throughout pregnancy. Good sources: Fortified cereals are great sources of folic acid. Leafy green vegetables, citrus fruits, and dried beans and peas are good sources of naturally occurring folate.
In addition to making healthy food choices, taking a daily prenatal vitamin — ideally starting three months before conception — can help ensure you're getting enough of this essential nutrient. All women who might become pregnant should take a daily vitamin supplement containing folic acid. You and your baby need calcium for strong bones and teeth. Calcium also helps your circulatory, muscular and nervous systems run normally.
How much you need: 1, milligrams a day; pregnant teenagers need 1, milligrams a day. Good sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale. Many fruit juices and breakfast cereals are fortified with calcium, too. Good sources: Fatty fish, such as salmon, is a great source of vitamin D.
Other options include fortified milk and orange juice. Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products. Your body uses iron to make hemoglobin, a protein in the red blood cells that carries oxygen to your tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby. If you don't have enough iron stores or get enough iron during pregnancy, you could develop iron deficiency anemia.
You might become fatigued. Severe iron deficiency anemia during pregnancy also increases your risk of premature birth, having a low birth weight baby and postpartum depression. Good sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables. Prenatal vitamins typically contain iron. In some cases, your health care provider might recommend a separate iron supplement.
Similarly, you require more of all the essential nutrients than you did before you became pregnant. A healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. The U. Eating a variety of foods in the proportions indicated is a good step toward staying healthy. Food labels can tell you what kinds of nutrients are in the foods you eat.
The letters RDA, which you find on food labeling, stand for recommended daily allowance , or the amount of a nutrient recommended for your daily diet. When you're pregnant, the RDAs for most nutrients are higher.
Scientists know that your diet can affect your baby's health — even before you become pregnant. For example, research shows that folic acid helps prevent neural tube defects including spina bifida during the earliest stages of fetal development. So it's important to get plenty of it before you become pregnant and during the early weeks of your pregnancy.
Doctors encourage women to take folic acid supplements before and throughout pregnancy especially for the first 28 days. Be sure to ask your doctor about folic acid if you're considering becoming pregnant. Calcium is another important nutrient.
Because your growing baby's calcium demands are high, you should increase your calcium consumption to prevent a loss of calcium from your own bones. Your doctor will also likely prescribe prenatal vitamins for you, which contain some extra calcium. Your best food sources of calcium are milk and other dairy products. However, if you have lactose intolerance or dislike milk and milk products, ask your doctor about a calcium supplement.
Signs of lactose intolerance include diarrhea, bloating, or gas after eating milk or milk products. Taking a lactase capsule or pill or using lactose-free milk products may help. Other calcium-rich foods include sardines or salmon with bones, tofu, broccoli, spinach, and calcium-fortified juices and foods.
Doctors don't usually recommend starting a strict vegan diet when you become pregnant. However, if you already follow a vegan or vegetarian diet, you can continue to do so during your pregnancy — but do it carefully. Be sure your doctor knows about your diet. It's challenging to get the nutrition you need if you don't eat fish and chicken, or milk, cheese, or eggs.
You'll likely need supplemental protein and may also need to take vitamin B12 and D supplements. To ensure that you and your baby receive adequate nutrition, consult a registered dietitian for help with planning meals. You've probably known women who craved specific foods during pregnancy, or perhaps you've had such cravings yourself. Some old theories held that a hunger for a particular type of food indicated that a woman's body lacked the nutrients that food contains.
Although this turned out not to be so, it's still unclear why these urges occur. Some pregnant women crave chocolate, spicy foods, fruits, and comfort foods, such as mashed potatoes, cereals, and toasted white bread.
Other women crave non-food items, such as clay and cornstarch. The craving and eating of non-food items is known as pica. Consuming things that aren't food can be dangerous to both you and your baby.
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