Source: Losing weight while pregnant
Having a little one inside you for Almost a year, prepare yourself that your eating style gonna be messed up. While this happens here are some advices that might help you take care of your nutrient needs during pregnancy while keeping your weight in check.
Let's take dietary supplements of folate or folic acid
Folate or the synthesis form as folic acid is another important nutrient that helps prevent birth abnormalities. They are identified to assist to lower the risk of early childbirth, along with the chance of neural-tube defects, and defects of the brain and spinal cord. Folate intake is extremely important for the first six weeks of the pregnancy and the minimum daily is 400-600 micrograms. Good sources that contain folate is whole grain, dark green leaf veggie, citrus fruits, and dried beans, poultry, pork, fish and shellfish, etc. Since folate is not as well consumed in foods, it is recommended getting folic acid supplement to make certain .
Pregnancy Without Pounds Program
Let's notLet's not stop eating fishes
Fishes is like a two blade knife. First, they have omega-3 fats, which is vital in developing brain and vision for the babies. It is noted that if consuming enough omega-3 fat, specially DHA in pregnancy, kids is more likely to become smarter, with higher scores in IQ test. Or else, there are the risks of delays in growth. Not to mention all the positive effects of minimizing the chance of premature births, as well as allergies and asthma in adulthood later.
Should you just avoid all fishes then? Certainly you could always get DHA supplement for about 300 mg per day. Otherwise, it is suggested by The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) that expecting moms can securely eat up to 12 ounces (340 grams) of seafood a week, which is roughly 2 dishes in average. Seafood with lower level of mercury and high in omega-3 fats is Anchovies, Pollock, Herring, Salmon, Sardines, Trout, Atlantic and Pacific mackerel, Shrimp, Catfish and canned light tuna.
Do eat dairy products and other foods for calcium
Calcium is something that both you and your baby require for strong bones and teeth with daily dose of about 1,000 -1,300 milligrams a day. Calcium is especially essential in the second and third trimesters, when bone and teeth development of the babies reach the peak. It also will help you too, since pregnancy 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…
