#healthymomandbaby #healthylife #healthypregnancy
Nutrition for a Healthy Mom and Baby
Being pregnant should be a joyous time, but for many, it’s a scary time with preeclampsia, pregnancy induced hypertension, toxemia, and other conditions. While you may not avoid having a problem during your pregnancy, there are some nutritional things you can do to reduce your risk. Let’s have a look at some of those eating strategies.
You should never be shy about dairy products because as a mother to be you need at least 4 servings or 1000-1300 mg of calcium daily. You also need at least 4000 IU’s of Vitamin D3 per day.
Iron is very important during pregnancy. You need to get at least 27 mg a day. You can increase your iron by taking an iron supplement. In fact, your doctor may instruct you to do so.
The top 10 foods for iron are:
1. Artichokes
2. Beans, chickpeas, lentils, and soybeans
3. Dark, leafy greens (ie spinach, collards)
4. Dried fruit (ie prunes, raisins)
5. Egg yolks
6. Iron-enriched cereals and grains
7. Liver
8. Mollusks (ie clams, oysters, scallops)
9. Red meat
10. Turkey or chicken giblets
Pregnant women need at least 70 mg of Vitamin C daily. Vitamin C helps to fight off infection and keep you healthy. Some good sources of Vitamin C include:
Oranges, Strawberries, Tomatoes, Broccoli, Dark Leafy Greens
You likely will have huge cravings but, decrease your fat intake so it is only 30 percent of your total daily calorie intake.
Read labels:
Omega-3s are important for the development of your baby’s vision and brain.
Easy on the mayo or cheese limiting your cholesterol to 300 mg a day.
Protein develops every cell of your baby. You need to eat 80 to 100 grams of protein a day. If you find that the smell of meat makes you sick, keep in mind that you can get your protein from drinking a whey protein shake.
Being pregnant isn’t easy and eating healthy can be a real challenge. Some days you’ll feel fantastic, while other days eating is the farthest thing from your mind. A healthy weight gain is 25 to 35 pounds. However, if you are underweight, gain 28 to 40 pounds, and if you are overweight, gain15 to 25 pounds.
When your nutrient intake isn’t the best it could be, you increase your risk of developing pregnancy-related conditions such as preeclampsia, pregnancy hypertension, toxemia, and HELLP syndrome.
But as always follow your doctor’s order for healthy nutrition for you and your baby.
-~-~~-~~~-~~-~-
Please watch: “YOUNG LIVING | Essential Oil Products | Healthy Lifestyle”
-~-~~-~~~-~~-~-
