Proper nutrition during pregnancy requires women to eat a variety of wholesome and nutrition-rich food, such as whole grains, fruits and vegetables. Fluids also come into play and it is important that pregnant women kept hydrated all the time.
These nutrients also play huge factors in the proper nutrition of pregnant women
To help you get an idea of what you need to eat and to make things a bit simpler, make sure to read further.
Bread, Cereal, Rice, Pasta or Carbs: 9 to 11 Servings Daily
Our bodies need carbohydrates naturally, more so during pregnancy to ensure proper growth of the baby. Whole-grain food contains folic acid and iron, making them important. To give you an idea what a single serving is, it is 1 slice of bread, 1 ounce of cereal, ½ cup cooked rice or pasta or a single English muffin.
The Right Veggies: 4 to 5 Servings Daily
If your mother did not teach you when you were a kid, Vegetables actually are important and you should eat them more often than you should. During pregnancy, veggies are a great source of essential vitamins and nutrients. A single serving is equal to 1 cup of leafy and green vegetable, 1 cup cooked or chopped raw leafy vegetables, or approximately 1 cup of vegetable juice.
Fruit: 3 to 4 Servings Daily
Much like vegetables, fruits serve as a great source of essential nutrients and vitamins such as Vitamins A, C, potassium, fiber, etc. Stocking up on Vitamin C-rich foods also helps a lot, more so during pregnancy. A single serving equals to about 1 medium-sized whole fruit, half a cup of chopped, frozen, cooked and/or canned fruit, or about one cup of fruit juice.
Lean Meat, Poultry, Fish, Dry Beans, Eggs and Nuts: 3 Servings Daily
Food belonging to this group is full of B vitamins, protein, iron and zinc and if you have done your reading and paid attention, all of those are necessary for pregnancy. To give you an idea of what a single serving of this food group is, it’s about 1 egg or 2 table spoons of peanut butter. If you go for lean meat, poultry or fish, you may want to make sure that you go for lean cuts and prepare it using low-fat cooking methods.
While fats, oil, sweets and other types of food may be necessary, you can get all of what you need from the food groups above.
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