What should be the diet plan during pregnancy?
Being a mother is the most beautiful feeling in the world for any woman but this stage is not easy because during this time she has to go through the most difficult stages in the form of physical and mental changes. Thanks to the sufferings of the mother for the child, heaven has been placed under the feet of the mother. Even if the child serves all his life, he cannot pay off the mother’s debt.
While the process of becoming a mother is very pleasant for a woman, she has to take care of her diet as well as the mother needs nutritious food for the development of the child along with her needs. If you are worried about your diet plan during pregnancy, then today’s article will be useful for you.
According to experts, during pregnancy, a woman needs specific minerals, vitamins and other nutrients to protect herself and her baby. Dietitians divide food into four groups, which are described below, as to what items a woman should include in her diet chart during pregnancy and what not.
Protein found in certain foods is considered to be the best for a child’s health and development. Common protein-providing foods include pulses, beans, cheese, milk, fish, eggs, meat and nuts. These foods are rich in protein. That is why experts consider these foods to be the best for the health of mother and baby during pregnancy.
According to medical experts, half of the carbohydrates consumed throughout the day should be obtained from whole grains. Carbohydrate-rich foods include bread made from a variety of grains, pasta made from red flour, and brown rice.
Milk should be an integral part of the diet of pregnant women. In addition to milk, all dairy products are considered essential for the health of the baby and the mother. Yogurt, milk, cottage cheese and other dairy products provide calcium, protein and vitamin D, which help the baby’s bones to develop.
Vegetables and fruits
If you don’t want to gain too much weight during pregnancy, include non-oily vegetables in your diet chart. Different colored vegetables and fruits contain large amounts of fiber, vitamins and minerals. On the other hand, these foods are low in calories.
According to experts, the foods that women should avoid during pregnancy include processed foods such as ready-to-eat foods (packaged foods). In addition, raw cooked meat and unwashed meat can be harmful to health. Harmful and unhealthy substances can cause women to gain weight and cause difficulties in the normal delivery of the baby. In contrast to the use of these foods, pregnant women should try to include foods free from germs and chemicals in their diet plan.
Amount of food
It is also important to know how much food to include in the diet chart during pregnancy. In the second and third trimesters of pregnancy, you need an extra 300 calories and 15 to 20 grams of protein. However, experts also say that the recommended amount of calories and protein may vary depending on individual needs and medical conditions. Experts say that on average, a pregnant woman’s plate should consist of 50% of fruits and vegetables (without oil), 25% of grains and 25% of lean protein.
During pregnancy, reduce the amount of oil in your diet plan to four tablespoons on a daily basis. On the other hand, make sure that your daily diet includes dairy products and healthy snacks. Since it is very important for the human body to stay hydrated along with food, it is important to drink 8 to 10 glasses of water daily during pregnancy.
As well as food choices, meal times are also important. In this regard, medical experts advise pregnant women to make sure to include a small amount of balanced diet in their diet plan every three to four hours, in between, light healthy snacks can also be taken. Remember that even if you never feel like eating, don’t skip meals for your own and your child’s development.
Note: Be sure to consult your physician before proceeding with the above.