Source: Losing weight while pregnant
With a fetus growing inside you for 9months, be prepared that your diet plan will be changed. In the mist of changes below are some guides that might enable you take care of the needs you have while pregnant without getting lost and add up too much excessive weight.
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Let's have dietary supplements of folate or folic acid
Folate or folic acid as the synthesis form is an critical nutrient that helps avoid birth defects in babies. They are acknowledged to assist to reduce the risk of early delivery, along with the risk of neural-tube defects, and abnormalities of the brain and spinal cord. Getting enough folate is exceptionally important during the first one and a half month of the pregnancy and the recommend dose per day is 400-600 micrograms. Sources that have folate is whole grain, dark green leaf veggie, citrus fruits, and dried beans, poultry, pork, fish and shellfish, etc. Since folate is not as effectively utilized in foods, it is recommended having folic acid supplement to make certain .
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Don’t stop eating fishes and seafood
Fishes is like a two blade knife. First, they have omega-3 fats, that is vital in developing brain and vision for the babies. It is noted that with sufficient supply for omega-3 fat, specially DHA during pregnancy, kids has more probability of becoming smarter, with higher IQ scores. Otherwise, there are the threats of delays in growth. Not to mention all the good influences of decreasing the odd of premature delivery, as well as allergies and asthma in adulthood later.
So you just avoid all fishes then? Sure you could always get DHA supplement for about 300 mg per day. Otherwise, it is advised by The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) that pregnant moms can securely take in up to 12 ounces (340 grams) of seafood a week, which is about 2 meals in average. Seafood with less mercury and more in omega-3 fatty acids is Anchovies, Pollock, Herring, Salmon, Sardines, Trout, Atlantic and Pacific mackerel, Shrimp, Catfish and canned light tuna.
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Do eat dairy products and other foods for calcium
Calcium is a thing that both you and your little one need to have for strong bones and teeth with daily dose of about 1,000 -1,300 milligrams per day. Calcium is particularly necessary in the latter trimesters, when babies' calcium needs is maximum. It also will help you too, since carrying a child also absorbed calcium from your body. You can get calcium's best sources in no fat dairy products, or broccoli and kale, fruit juices or cereals that are fortified with calcium will be good too.
To be continued…
