pregnancydiets

Being pregnant is one the most exciting times of your life, but it is essential that you make it a healthy time too. Eating the right foods (and avoiding certain foods) will help ensure that you get all the vitamins and nutrients that you and your baby need, so follow these pregnancy diet tips.

What to eat
While pregnant women are known for having out-of-control cravings, there are a few foods that they should strive to eat to ensure a healthy pregnancy diet. While it’s okay to have the odd burger or pizza to satisfy a craving, you should also strive to eat nutrient-rich, healthy foods as well so that you and your baby gets all the benefits of such foods.
Some of the types of foods that you should try to eat to foster a good pregnancy diet include the following:• Foods rich in folic acid and other B vitamins
Examples of such foods include asparagus, green leafy vegetables, legumes and fortified foods. Folic acid helps reduce the risk that your baby will have nueral tube defects, B6 helps generate antibodies and red blood cells and B12 helps build your baby’s brain and nervous system.
• Foods rich in iron
Iron is the essential nutrient used to make red blood cells, which are necessary for carrying oxygen to the placenta. Orange juice, lean proteins and cereal are examples of foods rich in iron.
• Foods with high levels of calcium
Calcium is essential for building strong bones and teeth, especially for babies. Pregnant mommies-to-be who don’t get enough calcium while they’re pregnant could have their babies tap into their own calcium reserves, which could increase their risk for weak bones and osteoporosis later on. Cheese, milk and yogurt are examples of calcium-rich foods.
• Foods packed with Omega-3s
Omega-3s are fatty acids that contain DHA that is essential in helping build a baby’s brain and advance a baby’s eye development. DHA is also shown to lead to a decreased risk in premature births. Fish, nuts, leafy greens and DHA-fortified eggs are examples of foods rich in Omega-3s.Food to avoid
Of course, just as there are certain foods that you should try to consume more of, there are also substances that you should avoid when you’re pregnant. Examples of some of the substances you should not consume when you’re pregnant include the following:• Alcohol
There’s no definite measure on how much alcohol is safe to drink, so it’s best to avoid it altogether when pregnant.
• Caffeine
No more than 300mg per day.
• Seafood with high levels of mercury
Shark, swordfish, white snapper, king mackerel

• Raw fish
Shellfish, oysters, clams
• Soft cheeses
Brie, feta a blue-veined cheeses that aren’t pasteurised

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