best pregnancy books in women – Top Tips For a Healthy Pregnancy

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Every woman dreams of a healthy and a happy pregnancy. Pregnancy is one of the biggest events in a woman’s life. Everything changes when you become pregnant. Your ambitions take a back seat during this time and all you want is to have a happy healthy baby.

People would often tell you that you need to eat for two. However, that does not mean that you get an excuse to gorge yourself on all sorts of goodies like ice creams, cakes, and pastries. What it really means is that you need to eat a healthy and nutritious diet. In fact, fast foods and simple sugars can actually cause problems like gestational diabetes. Avoiding such foods will ensure that a healthy pregnancy will follow.

To ensure a healthy pregnancy, at the very least you need to increase your calorie consumption by at least 300 calories. Apart from this, you need to make sure that you have certain nutrients in your diet that are critical to your baby’s development and well-being. These include Iron, Folic acid, vitamin D and calcium, vitamin C and Zinc.

At least 0.6 Gms of folic acid is required every day to make sure that you have a healthy pregnancy. Vegetables like beans, peas, romaine lettuce, spinach, and broccoli are rich sources of folic acid. Grains, oranges, and lentils also abound in folate or folic acid. This nutrient is required for the healthy development of the baby’s brain and nervous system. Folic acid is so crucial to your baby’s growth that most doctors would recommend a daily supplement in addition to the diet.

You need about 27 mg of iron every day during your pregnancy. Since the baby needs iron to avoid anaemia during the first few months of his life, you need to ensure that you have adequate amounts of iron in your diet. Many times mothers tend to become anemic during the last few months of pregnancy as the baby draws his iron requirements for the month. Rich sources of iron include fish, eggs, poultry, and meat.

Vitamin D and calcium are found in yogurt, milk, and cheese. While calcium helps in the formation of strong teeth and bones in the baby, vitamin D is instrumental for the absorption of calcium in the body and ensuring a healthy pregnancy. Moreover, if you don’t get the right amount of calcium, the baby will draw calcium from your body, which may lead to problems like osteoporosis and teeth troubles later in life. The daily calcium and vitamin D requirement is about 1300 IU and 200 IU respectively.

Apart from these nutrients, about 11 mg of zinc and 85 mg of vitamin C is also needed for a healthy pregnancy. While zinc can be found in grains, nuts and fish products, rich sources of vitamin C include citrus fruits, strawberries, and brussels sprouts.
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