Following a healthy diet during pregnancy month by month, is the best strategy for avoiding excess weight gain during pregnancy and maintaining a nicely shaped body without putting your baby’s development at risk.
However, food cravings can challenge even the most disciplined mom-to-be, so dieting is surely not the favorite word for pregnant women. Lots of future moms use the pretext of ‘eating for two’ in order to explain their massive weight gain during the nine months but what these women don’t understand is each and every excess pound can trigger unpleasant health problems for both the mother and the growing boy or girl.
A diet plan during the gestational period is not a fad but a necessity. Still, controlling your eating habits and watching your diet during pregnancy month by month, doesn’t have to turn into a stressful and energy-consuming task.
Eating healthy while pregnant doesn’t have to mean giving up to all tasty foods you normally serve. But there are some rules you have to follow for maintaining a healthy weight while your baby develops inside the uterus.
Basic Rules for a Healthy Diet During Pregnancy Month by Month
The so called pregnancy food pyramid is a great guide for any women expecting a baby, who wants to remain fit without causing any damage to the future boy or girl. This pyramid consists of 6 different food groups, for each of them being recommended a specific number of servings. Products placed on the pyramid’s base should be eaten in higher amounts, while those placed at the top should be completely avoided.
But what is a serving’s size for pregnant women? If we refer to carbs, than half a cup of whole-wheat pasta or rice, a slice of bread or one muffin means a serving. If we talk about meat, such as fish or poultry, a serving is about the size of a deck of cards. For fruits and green leafy vegetables, a serving has the size of a cup or a fist while for starchy vegetables, half a cup stands for a portion.
The recommended number of servings for products included in the first level of the pyramid is 9 to 11. From this group you can consume bread and whole grains products, like dry or cooked cereals, pastas, rice – better brown than white, graham crackers or other similar products. Don’t limit the intake of these products due to their rich in carbs content – your body and your baby both need these nutrients as well as the folic acid in these products!
The second level contains fruits and vegetables, essential for a healthy diet during pregnancy month by month. A future mom should consume 3-4 servings a day but should avoid those products that could cause her gas, constipation and cramping. Leafy vegetables like spinach, lettuce and turnip, as well as peas, tomatoes, potatoes, oranges, kiwis, grapefruits and strawberries are great choices as they’re rich in vitamins and minerals.
For the third level of the pyramid, the recommended number of servings is 3 per day. The two groups found at this level are milk and dairy product on one hand and meat products on the other hand. Great sources of calcium and proteins, these may also be rich in bad fats therefore they should be consumed moderately. Poultry, fish, eggs and low-fats dairy products are healthy choices for pregnant women.
As for the last level of the pyramid, it consists of sweets, cookies and products rich in sugar, which should be either consumed in very low amounts of avoided as they increase the risk of gestational diabetes.
If you’re interested to know more about the diet during pregnancy, make sure to read our interesting articles on pregnancy 1 month,pregnancy 2 months,pregnancy 3 months, pregnancy 4 months, pregnancy 5 months, pregnancy 6 months, pregnancy 7 months, pregnancy 8 months, pregnancy 9 months,Pregnancy month by month symptoms, baby growth during pregnancy and early pregnancy signs.
Last Reviewed on : 19/01/2013
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