Prenatal Nutrition Rules : Pregnancy is one of the happiest times in woman’s life. The joy of bringing forth a child into the world is truly unparalleled and beautiful into in its own way. There are however a couple of rules that come with the 9 months that every pregnant woman needs to adhere to in order to make this period, the pregnancy, and later, complication free and just concentrate on being happy and enjoying the bundle of joy.
Prenatal nutrition is overlooked a lot of times even though its importance cannot be emphasized enough. Let’s get right into it and find out the practices around healthy pregnancy eating. Below are some of the essential do’s.
Prenatal Nutrition Rules
Color is everything
While it is common knowledge that different women stomach different things in the first trimester, it is important to eat different varieties of fruits and vegetables during your pregnancy. The advantages of this are limitless as each new category you ingest comes with new health benefits not only for you but for your baby as well and the amniotic fluid ensures the little one is also enjoying these new tastes. Carrots, blueberries and spinach offer the most antioxidant properties and should be included in any expecting mum’s diet.
The right kind of fatty acids, omega-3
Omega 3 Is essential in ensuring that the unborn child not only has 20-20 vision in its lifetime but also has a good immune system and tip-top shape brain. Neurological development solely relies on an omega 3 rich diet and it is advised that an expectant mother should take at least 300Mg of omega 3’s a day. Supplements might come in handy but fatty fish are good sources of DHA and EPA, the two most crucial omega 3’s.you should however be careful not to take fish high in mercury (tuna, swordfish and tile fish) as you may be doing more harm than good by damaging the foetus’ nervous system. Walnuts are a good source of ALA alongside fortified omega 3 eggs.
Hoard Nutrient-rich foods
The more concentrated the choice of food is, the better, as long as it is healthy and essential in the baby’s growth. For example calcium, protein and iron are essential when it comes to growth so an expecting mother should have dairy products, chicken, lean beef and pork. Magnesium and zinc which are also very important can be obtained from whole grains that also offer the advantage of being rich in fiber and B vitamins.
Proper hydration helps to keep one healthy and pregnancy complications at bay. Some research has gone into this and a good number of nutritionists support the idea. You should have a daily intake of 12 glasses of water (8ounce glasses) to avoid headaches, constipation and dizziness and avoid contractions that come about when you are low on fluids which is common as most of the water taken in ends up on your tissues as it leaks from the blood vessels so it is important to take a lot of water. Hemorrhoids may also come about as a result of dehydration so take in as much clean water as you can.
Now we take a look at what to avoid for all expectant mothers
Avoid pesticides and other harmful chemical
Research conducted has proved that ingestion of pesticide greatly affects the health of an unborn child. The child’s immune system tends to be weaker in the future and this may lead to inevitable problems for the child. Though washing of your fruits and vegetables my help, it is not a fool proof way to get rid of the pesticides and other chemicals that were used in production so it is advised that any expecting mother should always chose locally grown foods in order to keep the exposure to harmful chemicals at a minimum.
Don’t skip meals
While it is important to manage portions and not “eat for you and the child” it is not a good idea to skip meals or go for more than 4 hours without eating as this might interfere with your blood sugar levels and cause light headedness not to mention depriving the baby of nutrients it needs to stay healthy.
Hygiene is very important
It goes without saying that you should not eat your food without washing as this keeps germs and harmful bacteria away. Good hygiene will ensure that you have a smooth pregnancy period.
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Prenatal Nutrition Rules
Author Bio: Hi, thanks for reading my posts. I’m Sandra, founder of Baby Insider. I started this blog in order to help new parents understand and take care of their children better. This is also where you can find useful instructions and advice for almost everything that is related to mommy and baby as well as top products every mom should own. Hope you enjoy reading. Cheers!
Prenatal Nutrition Rules
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