23 years
Hi i want to ask about food pregnant
Aug 25, 2014
Your body becomes more efficient when you're pregnant, and makes even better use of the energy you get from your food.
This means you don’t actually need any extra calories for the first six months of pregnancy. Then you only need about 200 extra calories per day for the last three months.
Two hundred calories is equivalent to:
-a slice of wholemeal toast with a small can of baked beans
-a toasted pitta bread with two tablespoons of reduced-fat hummus
-a slice of malt loaf or fruit scone with butter or spread
-one slice of cheese on toast
Your appetite is your best guide of how much food you need to eat. You may find your appetite fluctuates throughout your pregnancy:
In the first few weeks your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you have nausea or sickness.
During the middle part of your pregnancy your appetite may be the same as before you were pregnant or slightly increased.
Towards the end of your pregnancy your appetite will probably increase. If you suffer from heartburn or a full feeling after eating you may find it helpful to have small, frequent meals.
The best rule to remember is to eat when you are hungry. Have a good balance of foods every day and you will gain weight steadily as your baby grows.
The key for a well balanced diet during pregnancy is balance and variety ,carbohydrates protein, and fat at meals keeps you feeling full longer and supplies the nutrients your body needs.
your food plan must include the following :
>Fruits and vegetables. fresh, frozen, tinned, dried or juiced. Aim for at least five portions each day.
try to eat complex sugars they last longer and thus energy last longer like whole grains ,fresh fruits and vegetables they are also rich in vitamins ,simple sugars count more with rapid digestion and less beneficial
>Starchy food. These include bread, pasta, rice and potatoes. Try to choose wholegrain options.
>Foods rich in protein. These include lean meat and chicken, fish, eggs and pulses (such as beans and lentils). Try to aim for at least two portions of fish a week, including of oily fish,fish rich in omega 3 this is good for the development of the brain and eye like salmon, shrimp, canned light tuna, lake trout,...
you can take lean meat and breast chicken if you wish to take the full benefit with low calories.
>Dairy foods. These include milk, cheese and yoghurt, which contain calcium ,you can choose low fat dairy products .
> concerning fat, think mono- and polyunsaturated fats sources of these "healthy fats" include canola oil, olive oil, and fatty fish (like salmon) as well as avocados, olives, nuts, and seeds.
>>increase your uptake of fluids,juices ,..water(much of water )stay hydrated
>>stop smoking ,stop alcohol ,limit your caffeine consumption and sodas
>>remember to take your supplements ,you need more vitamins and calcium ,iron ,...especially if your food is not sufficient.
try to relax and have rest this will have the influence on your baby .
>>Lastly ,remember that you are eating what your baby is eating ,paying attention to what is beneficial to you will reflect to your baby too
This means you don’t actually need any extra calories for the first six months of pregnancy. Then you only need about 200 extra calories per day for the last three months.
Two hundred calories is equivalent to:
-a slice of wholemeal toast with a small can of baked beans
-a toasted pitta bread with two tablespoons of reduced-fat hummus
-a slice of malt loaf or fruit scone with butter or spread
-one slice of cheese on toast
Your appetite is your best guide of how much food you need to eat. You may find your appetite fluctuates throughout your pregnancy:
In the first few weeks your appetite may fall away dramatically and you may not feel like eating proper meals, especially if you have nausea or sickness.
During the middle part of your pregnancy your appetite may be the same as before you were pregnant or slightly increased.
Towards the end of your pregnancy your appetite will probably increase. If you suffer from heartburn or a full feeling after eating you may find it helpful to have small, frequent meals.
The best rule to remember is to eat when you are hungry. Have a good balance of foods every day and you will gain weight steadily as your baby grows.
The key for a well balanced diet during pregnancy is balance and variety ,carbohydrates protein, and fat at meals keeps you feeling full longer and supplies the nutrients your body needs.
your food plan must include the following :
>Fruits and vegetables. fresh, frozen, tinned, dried or juiced. Aim for at least five portions each day.
try to eat complex sugars they last longer and thus energy last longer like whole grains ,fresh fruits and vegetables they are also rich in vitamins ,simple sugars count more with rapid digestion and less beneficial
>Starchy food. These include bread, pasta, rice and potatoes. Try to choose wholegrain options.
>Foods rich in protein. These include lean meat and chicken, fish, eggs and pulses (such as beans and lentils). Try to aim for at least two portions of fish a week, including of oily fish,fish rich in omega 3 this is good for the development of the brain and eye like salmon, shrimp, canned light tuna, lake trout,...
you can take lean meat and breast chicken if you wish to take the full benefit with low calories.
>Dairy foods. These include milk, cheese and yoghurt, which contain calcium ,you can choose low fat dairy products .
> concerning fat, think mono- and polyunsaturated fats sources of these "healthy fats" include canola oil, olive oil, and fatty fish (like salmon) as well as avocados, olives, nuts, and seeds.
>>increase your uptake of fluids,juices ,..water(much of water )stay hydrated
>>stop smoking ,stop alcohol ,limit your caffeine consumption and sodas
>>remember to take your supplements ,you need more vitamins and calcium ,iron ,...especially if your food is not sufficient.
try to relax and have rest this will have the influence on your baby .
>>Lastly ,remember that you are eating what your baby is eating ,paying attention to what is beneficial to you will reflect to your baby too
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