Your health is now an important issue, you will probably be bombarded with advice from everyone your doctor, family members, friends, co-workers, and even complete strangers everyone has an opinion as to how pregnant woman should behave. Looking after you health and that of your child is up to you so its import that you arm yourself with the right information and do what you feel is right for you.
Once you have visited your doctor or midwife they will be able to tell you exactly what is right for you given your medical history so it is important that you attend you antenatal appointment on a regular basis to ensure that everything is on track for a happy healthy baby.
Nutrition
Now that you are eating for two is not a time to worry about diets or staying thin in fact you will need to eat slightly more but don't think this is the chance to eat as much as you like it is not try to bear in mind that if you balloon due to over eating you will find it harder in the later stages of the pregnancy and you will have even more weight to loose if you want to get back your pre-pregnancy figure. Eating for two is a load of nonsense and an excuse that many woman use to stop dieting and eat all the things they have deprived themselves of for years. Healthy eating through a well balanced diet is as always the key, but especially when you're pregnant. Your mid wife can give you an eating plan if you are unsure what to eat but on a basic level your diet should be made up of:
- lean meats
- Fruits
- Fish
- vegetables
- whole-grain breads
- low-fat dairy product
By eating a healthy, balanced diet you and your baby are more likely to get the nutrients you both need. During pregnancy you may need to take on extra essential nutrients in the form of a supplement, Your midwife or G.P. may prescribe prenatal vitamins to be sure both you and your growing baby are getting enough.
These may include:
Calcium
During pregnancy you need around 1200 milligrams of calcium a day from natural food sources and supplements, many multi-vitiamins do not contain enough calcium so always check the label.
Natural sources of calcium include:
- low-fat dairy products including milk, cheese, and yogurt
- calcium-fortified products, including orange juice, soy milk, and cereals
- dark green vegetables including spinach, kale, and broccoli
dried beans
Iron
Pregnant women need around 30 mg of iron every day. Iron is needed to make haemoglobin, the oxygen-carrying component of red blood cells. Red blood cells circulate throughout the body to deliver oxygen to all its cells.
Some examples of iron-rich foods include:
- red meat
- dark poultry
- salmon
- eggs
- tofu
- enriched grains
- dried beans and peas
- dried fruits
- leafy green vegetables
- iron-fortified breakfast cereals
Fluids
It’s also important to drink plenty of fluids, especially water, during pregnancy. A woman's blood volume increases dramatically during pregnancy, and drinking enough water each day can help prevent common problems such as dehydration and constipation.
