Pregnancy Diet - Guangzhou Elizabeth Women's Hospital

The most common question from newly pregnant women I heard recently is What should we eat during the pregnant period ? They seems so nervours and excited about their pregnant life that forget how to live their life normally. I totally understand their worries, and actually the diet during pregnancy is indeed significant.Babies get nutrition and energy from their moms which means that moms should eat nutrition food as much as possible for their babies. A healthful diet for pregnancy is one that contains most or all of the essential nutrients your body needs and one that provides the right balance of carbohydrate,fat,and protein without too many calories.

So what on earth pregnant women should eat ? 

∆ Fruits : 3 - 4 servings a day.

Choose fresh,frozen,canned( in natural juice,not heavy syrup ) and dried fruit or 100-percent fruit juice. Include at least one citrus fruit ( orange,grapefruit,tangerine ) each day because citrus fruits are rich in vitamin C.

∆ Vegetables : 3 - 5 servings a day.

To get the greatest range of nutrients,think of a rainbow as you fill you plate with vegetables.Choose vegetables that are dark green( broccoli,kale,spinach ), orange( carrots,sweet potatoes,pumpkin,winter squash ), yellow( corn,yellow peppers ) and red( tomatoes,red peppers ). One serving equals 1 cup of raw leafy vegetables such as spinach or lettuce, or 1/2 cup chopped vegetables,cooked or raw.

∆ Dairy foods : 3 servings a day.

Dairy foods provide the calcium that your baby needs to grow and that you need to keep your bones strong.To get sufficient calcium,drink milk and eat yogurt and cheese.If you are lactose intolerant and can't digest milk,choose lactose-free milk products,calcium-fortified foods,and beverages such as calcium-fortified soymilk.One serving equals 1 cup of milk or yogurt,11/2 ounces of natural cheese such as cheddar or mozzarella,or 2 ounces of processed cheese such as American.

∆ Protein : 2 - 3 servings a day. 

Select lean meats,poultry,fish,and eggs prepared with minimal amounts of fat. One serving equals 2-3 ounces of cooked meat,poultry,or fish,which is about the size of a deck of cards.1 cup of cooked beans,2 eggs,2 tablespoons of peanut butter,or 1 ounce( about 1/4 cup ) of nuts.

∆ Whole grains : 3 servings a day.

It is recommended that you eat a minimum of six servings of grains per day.Whole grain breads,cereals,crackers,and pasta provide fiber,which is very important during pregnancy. One serving equals 1 slice of bread,1 ounce of ready-to-eat cereal ( about 1 cup of most cereals ), or 1/2 cup cooked cereal,rice,or pasta.

Your body uses the nutrients provided by the food you eat to build a healthy baby and to keep your body strong,so eating well during the pregnancy period is crucial. Mothers-to-be should listen doctors advices to choose appropriate diet plan.

Part of the article and pictures orginated from network.