Some people believe that a pregnant woman should “eat for two” during the nine months of pregnancy to ensure that the developing baby receives all the nutrition it needs. Actually, this couldn’t be further from the truth. If a pregnant woman were to eat twice as much as she normally eats during her pregnancy, she will surely have a major weight problem after the baby is born.
There are many dietary tips for expecting mothers, and we will look at some of the most popular dietary tips that a pregnant woman should follow to ensure that both she and the baby are healthy.
The general rule of thumb is that an adult woman needs about 2,100 calories per day. The pregnant woman only needs an additional 400 calories a day. Ten percent of the calories should come from a protein source. Protein is found in meat, eggs, fish, dairy products, and beans. Approximately 35 percent of the calories should be from a fat source, which is found in butter, dairy products, and nuts. The remaining 55 percent of the calories should be in the form of carbohydrates. Carbohydrates are found in potatoes, rice, and pasta, to name the most popular sources of carbohydrates.
It is very important that a pregnant mother get an adequate supply of folic acid. Folic acid is necessary to ensure that the baby’s nervous system develops properly. Folic acid is found in the B vitamins, and great sources are fruits, green vegetables, orange juice, beans, and rice.
Getting enough iron is also essential during pregnancy, as an adequate supply of iron ensures that enough blood is produced to nourish the placenta. Great sources of iron are dark green vegetables, berries, and whole-grain breads. It is generally recommended that pregnant women take a daily iron supplement if they feel they are not eating enough iron-rich foods.
It is recommended that pregnant women avoid taking too much vitamin A, as it can damage the embryo. Liver should be avoided as it is packed with vitamin A and many blue vein cheeses should not be eaten during pregnancy as they are also high in vitamin A.
Eating sensibly during pregnancy is important and it is essential that an expectant mother eats the right foods so that her baby is born healthy and without complications. If she has questions, the mother-to-be should ask her doctor for dietary advice.