Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. Starting the second trimester, you should be eating about 300 more calories per day than you did before you became pregnant. Here are some recommendations to keep you and your baby healthy.
Eat a variety of foods
Example of foods providing the nutrients you need:RELATED: RECOMMENDED PLANS FOR YOU
– 6-11 servings of breads and grains
– 2 to 4 servings of fruit
– 4 or more servings of vegetables
– 4 servings of dairy products
– 3 servings of protein sources (meat, poultry, fish, eggs or nuts).
– fats and sweets sparingly.
– Choose foods high in fiber such as whole-grain breads, cereals, pasta and rice, fruits and vegetables.
– Eat at least three servings of iron-rich foods, such as lean meats, spinach, beans, and breakfast cereals each day to ensure you are getting 27 mg of iron daily.
– Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
– Choose high folic acid foods, like dark green leafy vegetables, veal, and legumes (beans, black-eyed peas and chickpeas) to help prevent neural tube defects.
– The use of saccharin is strongly discouraged during pregnancy, because it can cross the placenta and may remain in fetal tissues. But other non-nutritive or artificial sweeteners approved by the FDA are acceptable during pregnancy: aspartame (NutraSweet), acesulfame-K (Sunett), and sucralose (Splenda).
– Do not eat shark, swordfish, king mackerel, because they contain high levels of mercury.
– Avoid feta, Brie, Camembert, blue-veined, and Mexican-style cheese. These cheeses are often unpasteurized and may cause infection.
– Avoid raw fish, especially shellfish like oysters and clams.
Superfoods: Healthy things to eat while pregnant
7- Fish and salmon
For further options of foods to eat during pregnancy, follow this link.