Nutrition Advice During Pregnancy

It is extremely important for pregnant women eat correctly to ensure adequate nutrients for the baby to develop and grow in good health.

During a healthy pregnancy, the mother's diet needs to be balanced and nutritious with the proper amounts of proteins, fats and carbohydrates.

Here are nutrition facts for pregnancy:

• A pregnant woman's calorie intake grows during pregnancy. She does not eat for two; her calorie consumption just goes up a few hundred calories a day for most pregnant women.
• Typical weight gain, if the mother is carrying just one baby, varies considerably based on pre-pregnancy weight and other factors. An underweight pregnant women is recommended to gain the most, whereas an overweight woman is recommended to gain the least.
• A woman's body absorbs iron more efficiently and blood volume increases when she is pregnant, so she has to consume more iron to make sure that both she and her baby have an adequate oxygen supply.

Aim for five portions of fruit and vegetables per day.

Carbohydrates such as potatoes, rice and whole grain breads are provide energy.

Proteins include fish, lean meat, and chicken, as well as eggs. Vegetable proteins include Quinoa, Tofu, Beans, Lentils, nuts.

Fats should not make up more than 30 percent of a pregnant woman's diet.  Too much fat can genetically program baby for diabetes according to the Journal of Physiology.

Healthy fats are the best choices. Such as olive oil, sunflower oil, sesame oil,  avocados, many nuts, and seeds.

Women can develop constipation during pregnancy. Eating plenty of fiber is very helpful avoiding this issue.  It will also help to reduce hemorrhoids.

Author

Dr J. Zimmerman, Chiropractor Dr. Zimmerman is a practicing chiropractor from Galloway, NJ with 30 years of chiropractic practice.