A Healthy Holiday Pregnancy Diet
With all the delicious treats that fit on the table, it’s hard to keep your diet healthy and balanced during the holidays. And if you are pregnant, you can help to justify that extra because you “eat for two.”
You need extra calories and nutrients if you are pregnant. But those extras should be in the form of food that is good for you and that support the development of your baby. Watch your calorie intake and avoid foods that can be harmful to you and your baby. After all, what do you consume, your baby consumes. View these guidelines for healthy holiday eating for pregnant women from the best obstetrician in lahore.
Healthy Holiday Food
Foods that offer the following nutrients are healthy additions to the holiday table. Reach for them and know that your baby gives what he needs to grow:
Calcium Rich Foods:
For pregnant women, three servings of milk, yogurt or cheese are recommended per day. Contact your doctor or a registered dietitian if you are lactose intolerant. Calcium-fortified juice, kale, kale, broccoli, dried beans, sardines and canned salmon (with bones) are also healthy sources of calcium.
Folic Acid Rich Food:
Folic acid (the B vitamin, also known as folic acid) helps the development of blood cells and hemoglobin during pregnancy. It is especially beneficial if it is taken before conception and during the first weeks of pregnancy to prevent birth defects in the brain and spinal cord in a baby. Good sources include:
Dark leafy vegetables
Dried peas and beans
Citrus fruits, bananas, melon and tomatoes
Fortified breads and grains
pregnant women need extra iron in their diet – 30 milligrams (mg) of iron per day. It is very difficult to get so much iron in your diet, so prenatal supplements can make up for what you do not eat. Look for these foods that are rich in iron at the holiday table:
Lean red meat
Full grains, fortified sandwiches and breakfast cereals
Consume in moderation
Some foods look great on the table, but they are not healthy choices for regular or excessive eating if you eat for two. Consume these treats in moderation:
According to the doctor, moderate consumption of caffeine – 200 mg per day – is not harmful during pregnancy. Drinking 500 mg or more of caffeine daily may result in a decrease in the birth weight and head circumference of your baby. In general, it is best to limit caffeine intake to one to two cups of coffee daily.
Fat Food and Sweets:
Eating sugar and fat contains few nutrients that you and your baby need. They taste delicious, and it’s ok to enjoy. But do not add so many fats and sweets that you eat less of the healthy food your baby needs to grow. Keep your intake of fats and sweets low. And if you choose to spend with dessert, don’t smear your potato while eating!
Fish is a good protein source, but must be approached with caution. Pregnant women must eat certain types of fish moderately because the fish may contain environmental pollution from mercury or industrial pollutants. Consult your doctor for safe viscous in your area.
Food to Avoid
You might find these foods as part of the vacation, but it’s best to avoid them:
Raw eggs can contain salmonella bacteria and should not be eaten by pregnant women. Recipes with raw eggs, such as Caesar salad dressing, eggnog and uncooked cake batter or cookie dough should be avoided.
Cheese dishes are typical holiday rates. Cheese is a healthy and healthy food, but pregnant women should avoid the soft cheeses, including Brie, Camembert, feta and cheeses and blue veined structure. These types of cheese are the most important food source for the pathogenic bacteria.
All content here, including advice from doctors and other health professionals, should only be considered as advice. Always seek the direct advice of your own best obstetrician in lahore regarding any questions or problems you may have regarding your own health or the health of others.
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