during pregnancy

Complete food Guide during pregnancy

Food menu to choose during pregnancy

What you choose to eat during pregnancy may influence you and your baby’s health now and for years to come. Pregnancy is a good time to review your nutrition. By showing carelessness for choosing healthy foods, you are not only putting life in danger, but also your baby’s. Here some tips are recommended during pregnancy.

Weight gain during pregnancy

  • Steady, significant weight gain achieved by balanced and eating healthy nutritional food is best for you as well as your baby.
  • Losing weight is not a good idea during pregnancy.
  • Immediately consult with your health care provider, if you feel sign and symptoms like loss of appetite, nausea, vomiting and unconditional weight loss.

Meals and snacks tips during pregnancy

 

Breakfast

  • Milk with low fats
  • Whole grain cereal with berries
  • Orange juice
  • Low fat yogurt and granola
  • Tomato juice
  • Orange cuts
  • Well and hard cooked eggs
  • Two of slices whole grain toast

Snacks after Breakfast

  • Pudding with nuts
  • Fresh fruits
  • Low fat yogurt
  • Hummus with carrots

Lunch

  • Sandwich with lettuce
  • Whole grain bread with tomato
  • Apples
  • Low fat cheese
  • Greens
  • Beans
  • Banana
  • Watermelon
  • Salad
  • 1 slice pizza

Snacks after Lunch

  • Peanut butter on apples.
  • Small handful of nuts and raisins.
  • Low fat cheese and crackers.

Dinner

  • Chicken meal (well cooked chicken, rice, beans, carrots, green salad).
  • Fish meal (Fish, broccoli, sweet potato, three bean salad).
  • Veg meal (Tofu, bowl of vegetables, buckwheat noodles, cucumber and tomato salad).

Snacks after dinner

  • Non vegetarian (Hard cooked egg with carrot sticks).
  • Vegetarian (Whole grain cereal with low fat milk and berries).
  • Low fat cheese and pear.

Healthy protein sources

  • You will get protein good protein source from chicken, turkey, fish, low fat dairy products, eggs, beans, nuts, peanut butter, lean meat, and tofu.
  • Some fish are also very good source protein. Eat about 12 ounces, 2 average meals, a week of a variety of fish and shellfish that are having mercury level low. The most commonly available fish that are low in mercury are shrimp, canned light tuna, salmon, pollock and catfish. If you don’t like to eat fish or choose not to, try with other sources of DHA like walnuts, wheat germ, canola oil, flaxseed oil and omega three enriched eggs or taking the supplements with DHA.

Healthy Fat sources

  • Pregnant and breastfeeding women need healthy fats for well development of baby.
  • Take healthy fats throughout the day like fats found in olive and canola oil, from some fatty fish (salmon, herring and sardines), avocados, peanut butter, salad, nuts and seeds.
  • Try to avoid trans-fat or foods with highly hydrogenated or partially hydrogenated like many packaged and processed food, fried and fast foods.

 

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Gyana Ranjan
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Gyana Ranjan
1 year 8 months ago

Nice post

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