Healthy diet for pregnant women is focused on adequate quality and quantity of nutrients needed for both mother and her child.
Health of an unborn child is affected to a great degree by its mother food during the pregnancy; therefore a great significance is placed on her healthy diet during this period.
Very important part of women’s diet right before and during early stages of pregnancy is adequate intake of folic acid.
Folic acid is detrimental for avoiding neural tube defects in developing child.
Another important ingredient of a healthy diet is calcium needed for bones and skeleton build up. Sufficient consumption of food containing iron is also important for red blood cells formation.
There are also some foods which should be avoided during pregnancy, for example some seafood. Not that the fish or seafood itself would be unhealthy, but these days the environmental pollution is causing that many kinds of seafood contain high levels of mercury.
This can be very damaging for healthy child development, especially its neurological development is at risk. Another type of food which should be avoided during pregnancy are so called soft cheeses like brie or feta.
Ideal diet during pregnancy should consist of 3 main daily meals supplemented by another 3 side dishes rich in vitamins and nutrients.
The purpose is to decrease the size of each portion and eat more often, especially in the first trimester of the pregnancy. This will help to reduce feeling hungry and subsequent overeating which may lead to excessive weight gain so typical for many pregnancies.
Below is an example of healthy weekly diet regimen or weekly menu during pregnancy:
Breakfast – cereals, milk, wholemeal bread with butter, kiwi
Morning Tea – bran muffin
Lunch – chicken soup with noodles, wholemeal bread, ham, orange, milk
Brunch – yogurt
Dinner – turkey, cauliflower, potatoes, milk, watermelon
Breakfast – eggs (scrambled, poached, fried), wholemeal bread, orange juice, bawl of fresh fruit
Morning Tea – fruit cocktail
Lunch – tuna salad, bread rolls or other bakery products of your choice, leafy vegetables, vegetables, fresh pineapple, milk
Brunch – cottage cheese, fruits
Dinner – chicken breast, rice, peas, watermelon, milk
Breakfast – wholemeal bread, butter, ham, peach, milk
Morning Tea – wholemeal bakery products, spread of your choice, carrot
Lunch – soup of your choice, vegetable salad with cheese, milk, mango
Brunch – yogurt
Dinner – meat, potatoes, steamed or boiled carrot, milk, grapes
Breakfast – wholemeal pancakes with banana and walnuts, pear, milk
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Morning Tea – yogurt
Lunch – tomato soup, wholemeal toast with cheese, pear, milk
Brunch – fresh fruits
Dinner – spinach lasagne, garden salad, fresh fruits, milk
Breakfast – wholemeal bakery products, butter, ham, milk, banana
Morning Tea – tomato salad with yogurt, wholemeal bread
Lunch – vegetable soup, turkey meat, vegetables, apple, milk
Brunch – fresh fruits
Dinner – yogurt
Breakfast – vegetable omelette, wholemeal bread, fresh fruits, milk
Morning Tea – apple, pear
Lunch – lentils soup, chicken meat prepared as per your choice, vegetable, milk, strawberries
Brunch – cheesecake with walnuts, fruits
Dinner – baked pork meat, steamed broccoli, milk, plums, other fresh fruits
Breakfast – porridge, boiled eggs, orange juice, watermelon
Morning Tea – cheese with fruits
Lunch – vegetable soup, vegetarian pizza, yogurt with strawberries, milk
Brunch – low fat popcorn
Dinner – chicken meat with potatoes, steamed green beans, milk, nuts, carrot with yogurt
You can adjust your weekly menu with available seasonal foods.
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