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If you are pregnant, you already know that you need to make a number of lifestyle changes to ensure that you remain healthy and you give birth to a healthy child.
One of the main areas where you can and will make a difference is your diet. This is because your energy needs to be increased now – you need an additional of 150 kcal per day during your first trimester and up to 350 kcal during rest of your pregnancy. However, “what you eat” is as much or more important than “how much you eat“. In this article, we try to give you a sense of both “what and how much” of healthy eating.
Your baby’s source of energy comes 100% from you. So it is obvious that you would want to think twice before putting anything in your mouth. However, if you do need more reasons, here they are. Health eating-
Now the next question is what to eat. If you were very health conscious and watched what you ate even before getting pregnant, then good for you. You are probably doing many things right already. However, most of us are victims of the fast-paced modern life and we need to clean up our diet quite a bit. This is where the pregnancy food pyramid comes to aid.
Imagine a triangle / pyramid. Now we will place food items along this triangle, starting from the bottom to the topmost point. The items at the broader bottom would naturally indicate food that you should consume more often and the items at the top, less often. During pregnancy, the triangle should roughly look like this:
Now let us examine at each of these items for further clarity, starting with the ones a pregnant woman needs to have more often:
By following this healthy food pyramid, you also get your daily fix of many essential nutrients like phosphorus and omega-3 fatty acids.
With pregnancy comes a galore of well-meaning but unnecessary advises from all and sundry. One of the most often heard about advice is that a pregnant woman needs to eat a “meal for two“. This is true – a pregnant woman needs more food intake than her not-pregnant counterpart. However, you need to remember that the “second person” here, i.e. your child, is very very small. So do not take the “meal for two” literally. Follow the pregnancy food pyramid we explained above religiously to ensure a healthy pregnancy and baby.
Happy pregnancy!
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