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Having a little one growing inside you for Almost a year, prepare yourself that your eating habits will be changed. In the mist of changes here are some guides that might help you take care of the needs you have while pregnant while keeping your weight in check.
Do have supplements of folate or folic acid
Folate or another form as folic acid is one more important nutrient that helps prevent birth defects. They are identified to assist to reduce the risk of preterm childbirth, in addition to the chance of neural-tube anomalies, and defects of the brain and spinal cord. Folate consumption is extremely vital during the first one and a half month of the pregnancy and the minimum daily is 400-600 micrograms. Good sources that consist of folate is whole grain, dark green leaf veggie, citrus fruits, and dried beans, poultry, pork, fish and shellfish, etc. Considering folate is not as well consumed in foods, it is recommended having folic acid supplement to make sure.
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Don’t give up on fishes
Fishes and seafood is like a dilemma. First, they have omega-3 fats, that is vital or brain and vision developments for the babies. It is noted that if getting enough omega-3 fat, particularly DHA while pregnant, kids is more likely to become smarter, with higher scores in IQ test. If not, there are the risks of delays in development. Not to mention all the great results of minimizing the odd of preterm delivery, in addition to allergies and asthma in later in life.
Should you just avoid all fishes then? Sure you could always take DHA supplement for about 300 mg a 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 meals 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.
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Do get milk based products and other foods for calcium
Calcium is a thing that both you and your little one require for strong bones and teeth with daily minimum of about 1,000 -1,300 milligrams per day. It is particularly essential in the second and third trimesters, when babies' calcium needs reach the peak. It also will help you strengthen your own bones too, since pregnancy also required calcium from your body. You can get calcium's best sources in low fat foods from milk, or broccoli and kale, fruit juices or cereals that are fortified with calcium will be good too.
To be continued…
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