When you are a mom-to-be, it is important that you are meticulous about what you eat. Every morsel you put into your mouth should help you maintain your health while you support the growing life inside of you. Here are some important foods to include in your diet during pregnancy.
Include Complex Carbohydrates in Your Pregnancy Diet
Carbohydrates are the main source of fuel for the body. When you eat carbs, your body breaks them down, turns them into glucose and stores them for energy. A diet lax in healthy carbohydrates will leave you fatigued and make normal everyday tasks uncomfortable.
It is recommended that 40 to 60 percent of your daily dietary intake come from carbohydrates. Simple carbohydrates such as cakes, white bread and pasta are not healthy to eat because they digest quickly and raise your blood-glucose levels. This can increase your risk of diabetes and weight gain.
Complex carbohydrates are better for you to eat because they digest slowly, keep you full longer and help regulate your blood-sugar levels. Some healthy complex carb choices include brown rice, sprouted grain breads, legumes, fruits and vegetables.
Include Monounsaturated and Polyunsaturated Fats in Your Diet
It's been said for years that too much fat in the diet is the main cause of obesity. Fat consumption has declined over the years, yet the rate of obesity continues to rise. So obviously, fat is not the reason people are packing on the pounds. Not all fats are bad for you; some types are actually important for a healthy pregnancy.
Monounsaturated fats and polyunsaturated fats are good fats to have in your diet during pregnancy. These fats builds cell membranes in the body, and helps the eyes, lungs, heart, brain, nerves and internal organs function properly. Certain fats also reduce inflammation, lower the risk of cardiovascular disease and help the immune system perform efficiently.
Monounsaturated fats are liquid at room temperature and turn cloudy when they are cold. Some foods that contain this type of fat include olive oil, peanut oil, avocados, hazelnuts and sesame seeds. Polyunsaturated fats are liquid at room temperature, as well as when they are cold.
The most important type of polyunsaturated fat is omega-3 because it is vital to the development of your unborn baby's brain, retinas and nervous system. Adequate amounts of omega-3 in your diet can reduce the risk of preterm labor and postpartum depression.
Since your body can't make omega-3, it is important to get it from the foods in your diet. Flaxseed oil, walnuts and fish are abundant in this fatty acid.
Include Foods That Contain Protein and Calcium in Your Diet During Pregnancy
Your pregnancy diet should include a variety of nutritious foods to help your baby get the vitamins she needs to grow. Some important nutrients include protein and calcium. Protein is essential for your baby's muscles fingers, toes and organs to develop properly.
Protein is especially important during the second trimester of pregnancy when your baby is growing the most. Protein deficiency can cause muscle soreness, weakness, lethargy dry skin, depression, crankiness and difficulty sleeping. Foods that contain protein include natural meats, fish, eggs and poultry.
Calcium is vital for the formation of strong bones and teeth. Being deficient in this mineral during pregnancy can weaken your bones and increase your risk of osteoporosis. Foods that are rich in calcium include watercress, okra, kale, chick peas, hazel nuts and sesame seeds.
When you fill your diet with nutritious foods such as those that contain carbohydrates, healthy fats, calcium and protein, you help support your health, as well as the health of your unborn baby.
Pregnancy DietProper nutrition is the key to a healthy pregnancy. Learn to follow a nutritious diet during pregnancy at http://www.whattoeatwhilepregnant.com.