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Nutrition information before during and after pregnancy
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Nutrition before pregnancy

So, you’ve decided to get pregnant. Are there any steps you can take to give you and your baby a good healthy start? Pregnancy nutrition begins before you get pregnant. First of all, you should address any eating disorders you might have that might jeopardize your or your baby’s health. The key to good pregnancy nutrition is to have a healthy attitude toward food. If you don’t already, establish nutritional eating habits with plenty of vegetables, healthy protein, and fruits. You can get healthy diet information from your physician, magazines for pregnant women, online at health websites, and from books at the book store or the library. Begin now because nutrition during pregnancy is one of the most important factors in having a healthy baby.


When you meet with your doctor to discuss your pregnancy, he or she will advise you about your pre-pregnancy weight and how much of a weight gain is healthy during pregnancy. The physician may also recommend that you take prenatal vitamins before you get pregnant so your body is prepared for the pregnancy. Prenatal vitamins contain 13 vitamins necessary during a healthy pregnancy. Babies growing in the womb need a lot of vitamins and if you are not ready, your body will be depleted of the vitamins you need to be healthy yourself.

Nutrition information during pregnancy
Nutrition during pregnancy, you will continue to take prenatal vitamins. You will also continue to get vitamins from the nutritious foods you are eating during pregnancy. Pregnant women must pay close attention to their own health in order to have a healthy baby. Continue to obtain pregnancy nutritional diet information from various sources. These are some recommended foods for eating during pregnancy:
 Beans You can get fiber, protein, zinc, iron, folate, and calcium from chickpeas, black beans, soybeans, and lentils.

 Beef Choline, necessary for brain development, is concentrated in lean cuts of beef, along with vitamins B6, B12, and niacin, as well as zinc and iron.

 Berries Berries contain carbohydrates, vitamin C, potassium, folate, and fiber.

 Broccoli Broccoli contains folate, fiber, calcium, lutein, carotenoids (for healthy vision), and potassium.

 Pasteurized cheese Physicians recommend that pregnant women eat only pasteurized cheese. You can get the reduced-fat varieties to save on calories, fat, and cholesterol while practicing good nutrition during pregnancy. Cheese provides concentrated amounts of calcium, phosphorus, and magnesium, plus vitamin B12 and protein. This is one
of the suggested milk products that will help keep your and your baby’s bones healthy.

 Eggs Eating eggs during pregnancy provides protein and all the amino acids you and your baby need for good health.

 Milk Milk and milk products like cottage cheese provide calcium, phosphorus, and vitamin D which are bone-building nutrients. Milk also contains vitamin A and B vitamins. Milk products are part of good nutrition during pregnancy.

 Fortified orange juice When eating during pregnancy be sure to include orange juice fortified with added calcium and vitamin D. Orange juice also contains good amounts of vitamin C, potassium, and folate which are necessary for good nutrition during pregnancy.

 Pork tenderloin and chicken breast Boneless, skinless chicken breast is very lean and so is pork tenderloin. It also contains thiamin and niacin (B vitamins), vitamin B6, zinc, iron, and choline. Eating healthy during pregnancy requires that you include lean protein.

 Salmon Salmon provides protein, B vitamins, and omega-3 fats that help promote vision and brain development in babies.

 Sweet potatoes Sweet potatoes are rich in vitamin C, folate, fiber, and carotenoids which your body converts to vitamin A. They also contain large amounts of potassium.

 Whole grains When eating grains for pregnancy nutrition, be sure to buy enriched whole grains products. They contain folic acid, other B vitamins, iron, and zinc. Processed grains, such as white bread, white rice, and white flour do not contain the amount of fiber and trace nutrients that whole grains do.

 Plain low-fat or fat-free yogurt Plain low-fat or fat-free yogurt contains protein, calcium, B vitamins, zinc, and more calcium than milk. When choosing milk products, be sure to include plain yogurt.

 Spinach Eat all the spinach you want. Even before conception, you want healthy amounts of folic acid (400 micrograms per day) and iron.
Some foods to be careful of or avoid in good pregnancy nutrition
Be sure you don’t eat any non-pasteurized foods, including apple cider. Avoid drinking more than one diet soda per day and limit your coffee intake to three cups per day. If you drink herbal tea, be cautious. Not all “natural” ingredients are safe for you and your baby. Avoid raw fish which can contain parasites. There has not been a safe level of alcohol consumption determined for pregnant women, so you and your doctor must make that decision. Tobacco and cigarettes must be avoided altogether. The additives in cigarettes cross the placenta into your baby’s system. Smoking can cause premature birth and low birth weight. Avoid fast food. There is not a lot of good nutrition in fast food and it is high in fat and calories. If you have cravings for food that is not part of your nutritional diet, try to substitute another one that is healthy.
Nutrition after pregnancy
If you are breastfeeding your baby, you will continue to follow your pregnancy nutritional diet. You will still need prenatal vitamins, as your baby is still taking nutrients from your body. You have searched all the diet information available to establish healthy, nutritional eating habits. Even if you are not nursing your baby, why quit now? The nutritional diet you followed during your pregnancy is healthy and provides the nutrients you need. Make it a healthy lifetime diet. If you follow a healthy nutritional diet, you will feed your baby the same way and he or she will grow up to be a healthy child and then a healthy adult. Nutrition is responsible for the good things about our bodies. If you have bad nutrition, you leave yourself open to develop certain illnesses and diseases.
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