Healthy foods to eat while pregnant

Contents 1 Nutritional requirements 2 Food list for pregnant women 3 What foods should I avoid during pregnancy? 4 How many calories should I consume while pregnant? 5 References

[edit] Nutritional requirements

A balanced diet during a pregnancy is not only beneficial to the mother, but it's also beneficial to the unborn child. A recommended balance includes:

• 55% Carbohydrates
• 35% Fat Intake
• 10% Protein Intake

Some nutrients that can be found in certain foods which are essential for a healthy pregnancy includes:

• Calcium
• Carbohydrates
• Folic Acid
• Iron
• Protein
• Vitamin A
• Vitamin C

[edit] Food list for pregnant women

Grains	Grains Fortified, cooked or ready-to-eat cereals Wheat germ	Vegetables	Vegetables Carrots Sweet potatoes Pumpkin Spinach Cooked greens Winter squash Tomatoes Red pepper
Fruits	Fruits Cantaloupe Honeydew melon Mangoes Prunes or prune juice Bananas Apricots Oranges or orange juice Grapefruit Avocado	Dairy	Dairy Nonfat or low-fat yogurt Nonfat milk (skim milk) Low-fat milk (1 percent milk)
Beans	Beans Cooked beans and peas Nuts and seeds	Meat	Well-Cooked Meat Lean beef Lamb Pork Shrimp Clams Oysters Crab Cod Salmon Polluck Catfish

[edit] What foods should I avoid during pregnancy?

Avoid fast food or commercial food like fries and hot dogs as these contain excessive quantities of oil and salt. Fast food adds empty calories that do not provide the required energy for a healthy pregnancy. Furthermore, medical researchers in London found that pregnant mothers who eat a lot of junk food are more likely to have offspring who in later life are at a higher risk of developing heart disease.

It's advised that pregnant women do not consume unpasteurized milk/dairy products, undercooked meat, sushi, raw seafood and certain fish like swordfish. Soda and other drinks containing high amounts of sugar should also be avoided as much as possible while pregnant.

[edit] How many calories should I consume while pregnant?

Stage of Pregnancy	Additional calories
First trimester	0
Second trimester	300
Third trimester	450

It's estimated that pregnant women should consume at least 2500 calories per day. If a woman is overweight or underweight during pregnancy she'll need to speak with her doctor about coming up with a diet plan that will ensure a healthy pregnancy without putting her condition at risk.

Even though it's recommended that calorie intake during pregnancy should be steadily increase one will also need to make sure that they're aware of how much weight to gain in pregnancy.

[edit] References

• http://www.netdoctor.co.uk/health_advice/facts/pregnantdiet.htm
• http://www.sciencedaily.com/releases/2008/06/080630200951.htm
• http://womenshealth.gov/
• http://www.mypyramid.gov/mypyramidmoms/index.html

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