21.11.2013

During pregnancy what to eat for healthy baby

As an expectant mother, you need to ensure that your diet has all the nutrients and energy needed for your baby to develop properly. You also need to double your intake of iron while pregnant and this is because it helps transport oxygen to the baby. When pregnant, your body needs to have more protein to help in the development of new cells and hormones that promote your baby’s growth. Adding fruits to your cereal, snacking on almonds and adding chickpeas to your salads all contribute towards increasing nutrients for your baby.
While fish is a good source of omega-3 and other nutrients, you need to be mindful of the type of fish you eat. Exercise is encouraged not just for your health, but to promote your baby’s brain development and other major organs. Some women will develop thyroid problems for their first pregnancy and this must be treated.
All the choices you make while expectant, from working out to eating green leafy vegetables, all help develop your child’s brain.


You also must ensure that your baby’s body is healthy as this will enable him or her to deal with the different developmental changes.
This helps ensure that you have a good nutritional balance of vitamin B12 and folic acid which help develop red blood cells as well as vitamin C which produces collagen and vitamin D which helps in bone formation.
There are various foods that you can eat to boost your antioxidants and these include papaya, dark green leafy vegetables, tomatoes and blueberries as well. The FDA advices that pregnant women avoid fish such as swordfish, tilefish, shark and king mackerel, because they have high mercury levels.
And more than anything else, the ordinary decisions you make in your daily life would surely make a difference towards your and your baby's health.
According to the deputy medical director of the March of Dimes foundation, Diane Ashton, the development of your child’s brain and future intelligence can be affected by what you do during pregnancy. The Journal of American Medical Association recently published a study found that women who took folic acid 4 weeks before pregnancy and 8 weeks after pregnancy had 40% less chances of giving birth to autistic babies. You can get omega-3 from food sources such as salmon and various types of fish, eggs that have been fortified, ground flaxseed, walnuts, red meat, spinach, tofu, beans and iron enhanced cereals.


Make sure that you clean your fruits and vegetables thoroughly before you eat them, especially fruits. Poor birth weight may affect your child’s IQ score and achievements at school, because the baby misses out on the nourishment provided by the placenta.
Excellent sources of folic acid include: green leafy vegetables such as spinach lentils and fortified breakfast cereals. You can ask your doctor to test your iron levels, then include foods rich in iron such as chicken, fortified cereals, legumes, and lean beef into your diet. Although researchers do not recommend that all pregnant women be screened for thyroid hormone, those at risk can be monitored with simple blood tests. 3 ounces of lean beef preferably sirloin and tenderloin are good for supper and you can have peanut butter applied on whole grain crackers for a snack.



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