Recommended food items for expectant moms

If you are a pregnant woman, you definitely need extra nutrition but that doesn’t mean that you have to eat double. Your added nutritional requirements normally amount to 300 calories per day by the second and third trimester, Medical Observer reports.

Each mother’s nutritional requirements are slightly different. In additional, your normal weight before pregnancy may require adjustments in your diet— underweight and thus need more calories. Be sure to consult with your doctor or dietitian to develop a diet plan that suits your needs.

Here are some recommended food items to meet nutritional-requirement increases for expectant mothers. Eating extra portions of these cover the additional nutrients you’ll need.

CALORIES. As mentioned, you need 300 calories more in your diet during the second and last trimesters of pregnancy. some healthy foods to get calories from one cup of yogurt (110 calories), a slice of whole-grain bread (70 calories) , a baked potato (120 calories), or a cup of low-fat milk (120 calories). Stay away from foods with empty calories (Doughnuts, French fries, chicken wings, etc.) that add no nutritional value and often contain unhealthy and dangerous Tran’s fats.

VITAMIN E. You need 12 mg of vitamin E per day, some of which can be obtained from a large egg.

VITAMIN C. you need an additional 10 mg vitamin C per day, which you can get from half a cup of cooked zucchini.

VITAMIN B2. (Riboflavin). An extra 0.6 mg of this vitamin each day helps protect the baby from certain birth defects, such as heart problem. Breakfast cereal is a good source.

VITAMIN B12. Needed for the development of the child’s nervous system, you’ll want an extra 0.2 up of this vitamin per day, which can be found in a three-ounce serving of chicken.

FOLIC ACID. A very important vitamin for expectant moms, folic acid (or foliate) has been proven to prevent a lot of birth defects including spine bifida (an incompletely formed spinal cord) and other neural-tube defects. Many specialists actually recommend that folic acid be taken in the months prior to pregnancy. Today many foods are fortified with folic acid, such as breakfast cereals. Spinach, dried beans and peas, and sunflower seeds are natural sources of this nutrient.

MAGNESIUM. Your diet should have 205 mg of magnesium every day. Apples, lemons, grapefruits, corn, almonds, nuts and seeds, and dark green vegetables are all good sources of this mineral.

ZINC. Your zinc needs depend on what stage you are in the pregnancy—5.1 mg in the first trimester, 6.6 mg in the second trimester, and 9.6 mg in the third trimester. The extra amount of zinc can be obtained from lean steak, pork loin, pumpkin seeds, and eggs.

SELENIUM. You need about four up more of this mineral in your daily diet. Tuna, tomatoes, and broccoli are some good sources of selenium.

CALCIUM. If you don’t get enough of this mineral from diet, your body will try to meet its requirements by using the calcium in your bones, which can make them weaker. Try to eat least three servings of low fat dairy every day. A cup of milk or yogurt, or 1.5 oz of pasteurized cheese would be equal to a serving. Calcium can also be obtained from fortified tofu and orange juice, dark-green leafy vegetables, broccoli, almonds, anchovies, and canned salmon.

IRON. Your blood volume increases in pregnancy, and you’ll need 27 mg, 34 mg, and 38 mg of iron every day during the first, second, and third trimesters to keep up with the increased circulation. However, iron isn’t easily absorbed by your body. Good sources include red meat, dark poultry, salmon, eggs, and fortified breakfast cereal.

OMEGA-3 FATTY ACIDS. Helpful for your baby’s brain development, these can be obtained from fish such as salmon, “light” tuna and sardines, but be careful-fish may contain small levels of mercury. Make sure you are obtaining your fish from a safe and reliable source, and for this reason, try to skip raw fish for the time being.

WATER. Drink plenty of extra water to help your circulation. Keep in mind that while you can also obtain different vitamins and mineral from supplements, these are not intended to replace a well balanced diet.

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