21/08/2024
During pregnancy, the basic principles of healthy eating remain the same — take fruits, vegetables, whole grains, lean protein and healthy fats.
Healthy snacks can be:
Whole-grain crackers with peanut butter, Safe Fruits' smoothie and chicken breast.
When you are pregnant, what you eat and drink stand as the sources of nourishment for your baby. A healthy pregnancy diet will promote your baby's growth and development.
Certain nutrients in a pregnancy diet deserve special attention — like protein, iron, folic acid, iodine, and choline. It’s also important to get enough calcium, vitamin D, potassium, and fiber.
Folate and folic acid — Prevent brain and spinal cord birth problems
Folate is a B vitamin that helps prevent serious problems with the developing brain and spinal cord (neural tube defects). Sources: Fortified cereals are great sources of folic acid. Dark green, leafy vegetables, citrus fruits, and dried beans, peas and lentils are good sources of naturally occurring folate.
Calcium — you and your baby need calcium for strong bones and teeth. Calcium also supports healthy functioning of the circulatory, muscular and nervous systems. Sources: Dairy products are the best absorbed sources of calcium. Nondairy sources include broccoli and kale.
Vitamin D — Promotes bone strength
Vitamin D works with calcium to help build your baby's bones and teeth.
Sources: Fatty fish, such as salmon, is a great source of vitamin D. Other options include fortified milk and orange juice.
Iron — Prevents iron deficiency anemia
The body uses iron to make hemoglobin. Hemoglobin is a protein in the red blood cells that carries oxygen to the body's tissues. During pregnancy, you need double the amount of iron that nonpregnant women need. Your body needs this iron to make more blood to supply oxygen to your baby.
Sources: Lean red meat, poultry and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans and vegetables.
During pregnancy, it is important you ensure that the calories you eat come from nutritious foods that will help your baby's growth and development.
This book does justice to that. Get to know the various types of healthy foods like whole grains, nuts, vegetable and fruits to take during pregnancy.
Features of this book :
*4 weeks' healthy meal plan containing accessible foods
* Breakfast, Lunch , Snack and Dinner menu in a tabular form
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