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diet plan for pregnant women

Pregnancy: Diet plan for pregnant women

Best Diet Plan for Pregnant Women


If you are pregnant, you need a proper diet plan including vitamins and minerals than usual – you should eat enough for both of you.  Don’t panic, relax, because you have an excellent information tool found that you finally give information about what and how much you can eat during pregnancy and how a sensible eating plan should look like during pregnancy.

The food groups in the diet for pregnant women

Within each food group (divided into grains, fruits, vegetables, meat / fish / beans, dairy products and fats and oils) you should select foods that have the most vitamins, minerals, and fiber. Which foods are these?

The following diet recommendations for pregnant women of the USDA (United States Department of Agriculture) apply to women who are weighing about 60 kilos:

Grain Group in diet for pregnant women

150-250g grain products per day, such as

  • Bread bun
  • Oatmeal cereal
  • rice
  • Pasta & Pasta

“At least half of grain products should consist of whole grains; they contain lots of fiber, vitamins, and minerals.


Vegetable group in diet for pregnant women

150-350g vegetables a day, such as

  • carrots
  • Sweet potatoes
  • pumpkin
  • Spinach
  • broccoli
  • Tomatoes
  • Paprika
  • avocados

Fresh vegetables are better than ready! The colors vary. Broccoli is rich in folate, calcium and B vitamins. Sweet potatoes provide you with vitamin A, vitamin C, and fiber.


Fruits Group in diet for pregnant women

150-250g fruits per day, such as

  • melons
  • apples
  • pears
  • Mangos
  • plums
  • bananas
  • apricots
  • oranges
  • grapefruit / pomelo

“Preferably, fresh fruit, and vary the colors. Bonus: Fibrous fruits help an unpleasant side effect of pregnancy, the hemorrhoids.


Dairy Group in diet for pregnant women

Dairy products every day, such as

  • 250ml whole milk or yogurt, or
  • 100g cream cheese, or
  • 75g cheese on pieces or sliced, or
  • 350ml low-fat milk

“Dairy products are a good source of calcium and protein. Low-fat versions nourish without extra fat.


Meat / fish / beans / nuts group in diet for pregnant women

Meat & Fish (no more than 400g / week):

  • Lean beef, lamb or pork
  • shrimp, oysters, and mussels
  • halibut, cod, trout, herring, tuna
  • Beans and peas (as inserts), such as
  • soybeans
  • White Kidney Bean &
  • Lenses
  • peas & chickpea

Nuts and Kernels (between meals) such as

  • Sunflower seeds
  • almonds
  • hazelnuts
  • pine nuts
  • Peanuts


Fats & Oils Group in diet for pregnant women

6-8 Tablespoon per day, e.g.

  • Extra Virgin Olive Oil
  • safflower oil
  • fish oil (in capsules)
  • Avocados (very rich in fat)

“Avocado is indeed a vegetable, but most of its calories come from healthy fats contained.


More tips on diet for pregnant women

Generally for pregnant women: the healthier the better. Therefore, they should also abide by the following advice:

Sugary drinks such as limit Soft drinks, cola etc.

Animal fats such as limit in fast food and fatty meats

Products prefer fat and low in sugars

No drinking alcohol such as Beer, wine, liquor, mixed drinks, etc., because even small amounts of alcohol can cause behavioral or developmental problems of the baby

Seek medical attention for certain food allergies

If you cannot tolerate dairy products, it must be ensured that you get enough calcium from other sources, as for example, can be found in green vegetables, soybeans, and calcium-enriched products.


Supplements in Pregnancy Diet Plan:

During pregnancy increases the need for various vitamins and minerals, both for you and for your baby. Vitamin and mineral supplements are basically not a substitute for a healthy diet, but it may be that some cannot be absorbed sufficiently in the diet.

Therefore, many doctors recommend special prenatal dietary supplements (such as FEMIBION pregnancy), in addition to the diet plan. This is to ensure that you and your baby enough nutrients such as receive folic acid and iron.

Folic acid: This is preventing a B-vitamin that serious birth defects in the brain, heart or spinal cord of the baby. The recommended 600 micro grams of folic acid per day

Iron: With respect to the increased amount of blood in the body of pregnant even more iron is needed – Iron is important for healthy blood and transports the oxygen to the cells. Recommended are 27 milligrams of iron per day.

The intake should nevertheless be exaggerated in any case! Especially too much vitamin A can cause problems during pregnancy. Keep yourself well to the doctor’s recommendations, and discuss also what additional medications you take -. This is the certainty that these drugs tolerate the food supplements. With this diet plan you will need to do some regular pregnancy exercise too to be fit.

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