Pregnant women need extra fluids. Drink at least 8 – 12 glass of water per day, and with other forms of fluids include milk, juice and soup.about 300 calories per day more than you did when you were not pregnant. These amounts to a total of about 2.100 to 2.400 calories per day .These additional calories should come from high protein, high calcium and iron rich foods. Three hundred calories is not much actually. It could be obtained from 2 tall glasses of milk or a bowl of hearty soup, a serving of meat or fish. Do not add lots of high calorie non nutritious food such as cakes or dessert.
Cranberry juice and supplements are generally considered safe with no serious side effects, even for pregnant women.
Grape fruit is very good fruit for pregnant women, Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C-rich foods like grapefruit may help reduce cold symptoms or severity of cold symptoms; over 20 scientific studies have suggested that vitamin C is a cold-fighter. Vitamin C also prevents the free radical damage that triggers the inflammatory cascade.
Another top scorers were cloudy apple juice, cranberry juice and grapefruit juice.
A good daily pregnancy diet should consist of a variety of food containing plenty of fresh fruits and vegetables, whole grains, dairy products, pro-tein foods (such as meat, fish, nuts, eggs, and legumes), some fat and about two quarts of fluid a day.
Four basic food groups everyday including:
Fruits and Vegetables – Pregnant women should try to eat 7 or more servings of fruits and vegetables combined daily,Fruits and vegetables are rich sources of fiber, vitamins and minerals. Fruits and vegetables also contain vitamin C which will help you and your baby to have healthy gums and other tissues. Vitamin C also helps your body to heal wounds and to absorb iron. Examples of fruits and vegetables with vitamin C include strawberries, melons, lemons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli. Fruits and vegetables also add fiber and minerals to your diet to give you energy.
Plus, dark green vegetables have vitamin A, iron, and folate, which are important nutrients during pregnancy.
One Serving Fruit = 1 medium apple, 1 medium banana, 1/2 cup of chopped fruit, 3/4 cup of fruit juice One Serving
Vegetable = 1 cup raw leafy vegetables, 1/2 cup of other vegetables (raw or cooked), 3/4 cup vegetable juice.
Whole-grains or Enriched Breads/Cereals – Pregnant women should eat 6 to 9 servings of whole-grain or enriched breads and/or cereals every day.
Whole-grain products and enriched products like bread, rice, pasta, and breakfast cereals contain iron, B vitamins, minerals, and fiber. Folic acid has been shown to help prevent some serious birth defects. Eating breakfast cereals and other enriched grain products that contain folic acid is important before and during pregnancy.
One Serving Cereal/Bread = 1 slice bread, 1/2 cup of cooked cereal, rice, or pasta, 1 cup ready-to-eat cereal
Dairy Products – Pregnant women should try to eat 4 or more servings of low-fat or non-fat milk, yogurt, cheese or other dairy products every day. Dairy products provide the calcium you and your baby need for strong bones and teeth. Dairy products are also great sources of vitamin A and D, protein, and B vitamins. Vitamin A helps growth, fight infection, and vision. Pregnant women need 1,000 milligrams (mg) of calcium each day. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu.
Pregnant women should eat 60 grams of protein every day.
Two or more 2-3 ounce servings of cooked lean meat, fish, or poultry without skin, or two or more 1 ounce servings of cooked meat contain about 60 grams of protein. Eggs, nuts, dried beans, and peas also are good sources of protein.
One Serving Protein = 2-3oz. of cooked lean meat, poultry, or fish, 1 oz. meat also = 1/2 cup cooked dried beans, 1 egg, 1/2 cup tofu, 1/3 cup nuts, 2 T. peanut butter.
To get enough folic acid is to take a multivitamin every day. Orange juice, spinach and legumes are also good sources of folic acid.
Pregnant women should also eat lots of iron-rich foods. Some good sources of iron include lean red meat, fish, poultry, dried fruits, whole-grain breads, and iron-fortified cereals.
Morning Sickness
Morning sickness or nausea usually happens during the first three months of pregnancy. In spite of its name, it can occur at any time of day. Some helpful ways to cope are:
Eat some crackers or dry cereal before getting up in the morning.
Get out of bed slowly.
Eat small portions of food at meals and snacks to avoid having an empty stomach.
Drink water or other beverages between meals.
Avoid spicy and strong flavored foods.
If the smell of food bothers you, ask somebody else to cook for you.
