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Along with a fetus growing inside you for nine months, be ready that your diet plan will be messed up. In the mist of changes below are some advices that might help you take care of your nutrient needs in pregnancy while keeping your weight in check.
Do have dietary supplements of folate or folic acid
Folate or folic acid as the synthesis form is an crucial nutrient that helps avoid birth defects. They are identified to assist to reduce the probability of early delivery, along with the risk of neural-tube defects, and abnormalities of the brain and spinal cord. Getting enough folate is particularly necessary in the initial six weeks of the pregnancy and the recommend dose per day is 400-600 micrograms. Good sources that have folate is whole grain, dark green leaf vegetable, citrus fruits, and dried beans, poultry, pork, fish and shellfish, etc. Since folate is not as well absorbed in foods, it is advised having folic acid supplement to make certain .
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Let's notLet's not give up on fishes
Fishes and seafood is like a two blade knife. First, they supply omega-3 fats, that is vital or brain and vision developments for the fetus. It is noted that if getting enough omega-3 fat, particularly DHA in pregnancy, kids has more chance of becoming more intelligent, with higher scores in IQ test. If not, there are the threats of delays in growth. Not to mention all the positive effects of minimizing the chance of early births, as well as allergies and asthma in adulthood later.
So you just avoid fish and seafood then? Certainly you could usually take DHA supplement for about 300 mg a day. Otherwise, it is suggested by The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) that pregnant mothers can safely eat up to 12 ounces (340 grams) of fish and shellfish a week, which is about 2 dishes in average. Seafood with less mercury and more in omega-3 fatty acids is Anchovies, Pollock, Herring, Salmon, Sardines, Trout, Atlantic and Pacific mackerel, Shrimp, Catfish and canned light tuna.
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Do have dairy food and other foods for calcium
Calcium is something that both you and your baby need for strong bones and teeth with daily dose of about 1,000 -1,300 milligrams a day. The nutrient is especially necessary in the latter trimesters, when bone and teeth development of the babies is maximum. It also assists you too, since pregnancy also absorbed calcium from your system. You can get calcium's best sources in low fat dairy products, or broccoli and kale, fruit juices or cereals that are added with calcium will be a good choice as well.
To be continued…
