Pregnancy Diet Plan: Principles Of Eating Well

Pregnancy diet plan has to be different from other standard diet plans, meaning that pregnant women have to be very careful about what they eat in order not to gain too much extra weight. Pregnant women have to consume food rich in nutrients and to be aware the fact that pregnancy diet plan affects both their health and the development of the baby.

Extremely important for your health is knowing what you eat!

For the baby’s development are very important many nutritive substances, such as: iodine, iron, zinc, folic acid and unsaturated fatty acids. These essential substances have to take part of the daily menu of a pregnant woman.

Women who want to have a baby or are already pregnant have to know the main principles of a healthy pregnancy diet plan.

These are 7 essential advice which avoid having negative effects from a diet plan and which can be adapted to your needs:

    Choose a varied diet plan. There is no one single product which can contain the 60 essential nutritive substances. If your pregnancy diet plan is varied, then the advantages of a healthy diet are bigger.

    Consume only whole wheat bread because it contains 3 or 5 times more minerals than white wheat bread. It is richer in fiber, vitamins and minerals.

    Consume a double quantity of iron. Pregnant woman has to consume twice a day low-fat meat. It is advisable to consume fruit and vegetables with every meal, every day, because they contain the necessary quantity of C vitamin, which ensures a good assimilation of iron. Consuming minimum 1 kg of fruit and vegetables per day can provide essential vitamins and minerals.

    Fish is extremely important because it is an excellent source of healthy proteins, necessary during pregnancy diet plan.

    Vegetal oils for salads – at least one spoon per day. Unsaturated fatty acids from its composition are irreplaceable for a better and normal development of a pregnancy.

    Increase milk and dairy consumption. They are very important during pregnancy diet for the mother and the baby, too. Dairies contain B2 and B12 vitamins, complete proteins and calcium. Consuming low-fat dairies pregnant women can maintain under control their weight.

    Do not consume alcohol, reduce the consumption of black coffee and do not smoke while you are pregnant. These habits increase the risk of malformations and miscarriage.