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How to Plan Meals for Pregnant Women

Updated on May 24, 2011

How to Remain Healthy During Pregnancy?

A pregnant woman’s health is very sensitive as her body has been changed according to the needs of the growing fetus inside her womb. In the past, pregnant women lived in the cliché saying that they are eating for two. However, many have misunderstood this concept believing that the volume, and not the kind of food, matters more. As long as the mother feels no hunger, then everything is okay. No wonder, some mothers have experienced health problems like obesity and the rise of blood sugar and cholesterol in the months of conception.

This should not happen to you. You deserve to be happy and healthy while conceiving a baby.

Plan Your Diet To Avoid Illnesses During Pregnancy

One way to avoid illnesses during pregnancy is to plan meals carefully and seeing to it that needed nutrients has been included in your plan. Here are a few tips.

1. Be knowledgeable. Know the basics and most important nutrients needed in your diet. Prioritizing foods with their corresponding nutrients is needed while dieting. Pregnant women need to have the right amounts of Calcium, Chromium, Copper, Flouride, Folic Acid, Iron, Iodine, Magnesium, Manganese Pantothenic Acid, Phosphorous, Potassium, Riboflavin, Thiamin, Vitamin A, Vitamin B6, Vitamin C, Vitamin D and Zinc. Generally, these vitamins and minerals help in the proper formation of the fetus’ delicate organs like the heart, brain, skeletal system, bones, teeth, arteries among others. Soya milk is a good source of Calcium. You can also find Chromium in whole wheat bread. Ask your doctor of nutritional guide tables to have a comprehensive list of foods with these vitamins.

2. Follow what food groups need to be eaten more. In reality, you cannot find all foods with the prioritized nutrients. With this, you can also set your own priorities without totally leaving out the rest of the foods from your list. In the entire conception period, however, it is expected that your body will take in all the required nutrients.

3. Cook and present the food well. Yes, know the best way to cook the food to maximize its nutritional content. There are fruits like avocados that contain lots of fibers, antioxidants and vitamins that need to be eaten immediately after its fruits are exposed. Meat, which contains lots of protein, should also be subjected with moderate fire as heat may break down chemical components letting their molecules be evaporated in the air while cooking. Some fruits and vegetables should also be eaten fresh and raw.

4. Always have alternatives. Consider other alternatives in case your body is not reacting to the prescribed foods. Nausea and the picky behavior during pregnancy are just normal. This should not hinder you from being healthy. This is where your careful planning comes in. Knowing ahead of time the foods that you detest will let you have the opportunity to find other alternatives with the same nutritional content. In planning, you may need the assistance of your spouse or a caregiver in finding other ways.

5. Go, see a doctor. Have regular consultations with your doctor. This will reassure you that you and your baby are doing well. Your doctor can also prescribe the appropriate food supplements of nutrients that are rare in foods. He will also regularly check your vital signs, weight and sugar levels.

Diet for Pregnant Women

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