Eating a Health Diet During Pregnancy

By: Debra Evant

During pregnancy it is very important for a woman to take care of herself. She needs to ensure that she takes a healthy diet and exercises regularly. A healthy diet is essential for the good health of both the mother and the baby. While exercise helps keep the mother physically fit in these nine months.

If you're pregnant there are many things that you can do to make sure that your pregnancy is as full of health as possible. One of the most important things that you can do is make sure that you get the vitamins and nutrition that you need in the amounts recommended for a pregnant woman.

Two very important elements are iron and folic acid. If your diet lacks a sufficient amount of iron you may want to consult with your doctor about taking a supplement. You should also make sure that your diet or supplement gives you enough calcium during your pregnancy. You can make sure that you're eating enough to include all the nutrients that you need in one day by eating well balanced breakfast each day.

Another problem that most women face during pregnancy is that of constipation. Pregnant women can tackler this problem by exercising regularly and taking more fibrous foods in their diet. Water is also beneficial and a minimum of 8 glasses should be taken each day.

There are some foods that you should avoid for a variety of reasons. Soft cheeses may taste good but they have a very limited amount of calcium and other nutrition. You should also avoid eating fish that are high in mercury. Alcohol is definitely on the list of foods that you should avoid since it can harm the growth of your unborn baby.

When you're pregnant you'll want to make sure that you don't gain too much extra weight. A good way to make sure that you don't gain too much weight is to remember that you only need an additional 300 calories each day while you're pregnant. Therefore, in total, you should be eating about 1,900 to 2,500 calories each day, depending on your height. The last thing that you want to do is gain too much weight since this can put a strain on your pregnancy as well as make it harder for you to get into shape after the birth of your baby.

The extra 300 calories that you add to your diet should come from calories that are packed full of vitamins and minerals. A diet with healthy additional calories, such as nonfat yogurt, wholegrain toast and peanut butter, fruit salads topped with yogurt, or low fat granola with skim milk.

By focusing on what you eat, and combining that with an exercise routine that stretches and tones your body, you'll be able to make sure that you have a healthy pregnancy from conception to delivery. Your doctor will be able to give you advice at your regular appointments that is specific to your pregnancy, since every woman is different.

Don't neglect your mental health while you're pregnant. It's equally important for you to remain emotionally healthy, since the way you feel is often reflected in what you eat. There are a lot of books out there that offer more guidelines for a healthy pregnancy. Check out your local bookstores and libraries for more reading material about what to expect during pregnancy.

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Debra Evant is the owner of Pregnancy Reference, the #1 source on the internet for information about pregnancy. For more articles on pregnancy visit:

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