Nourish move love pregnancy workout plan
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You should consume at least 4 servings of dairy products daily.
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Some calcium is also found in green vegetables, seafood, beans, and dried peas. Good sources of calcium include milk, cheese, yogurt, cream soups, and puddings. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis). Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. You should consume at least 3 servings of protein daily.ĭairy Products: At least 1000 mg of calcium is needed daily to support a pregnancy. ( Read more about Fish and Mercury Levels). Fish that contain high levels of mercury should be avoided. Fish and some other seafood can be a good nutritional choice for pregnancy, within guidelines. Lean beef, chicken, lamb, liver, turkey, and veal are good options. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression. Your developing baby needs plenty of protein, especially in the second and third trimesters. Protein: Meat, poultry, fish, eggs, and beans contain the protein, B vitamins and iron needed in pregnancy. You can get the required amount of folic acid from fortified bread and cereal.ĭepending on your weight and dietary needs, you should consume anywhere between 6-11 servings (6-11 oz) of bread/grains daily. Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber, and some protein, even. You should have at least 2-4 servings of fruit and 4 or more servings of vegetables daily.īread and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). In order to prevent neural tube defects, 0.4 mg of folic acid per day is recommended. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts. Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy.įruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Typically, you will need to consume an extra 300 calories a day. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, bread and grains, protein sources and dairy products. Healthy eating during pregnancy is critical to your baby’s growth and development. The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals. What does diet during pregnancy mean? When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight.