Taking Proper Nutrition During Pregnancy

The American College of Obstetricians and Gynecologists advises women to increase their nutrition during pregnancy. It recommends increasing their usual food servings and taking variety from the four fundamental food groups.

The Standard Diet

The standard diet for pregnancy nutrition consists of about four or more servings of fresh fruits and vegetables, 4 or more servings of enriched cereal, bread, and whole grains, 4 or more servings of dairy products and milk, and 3 or more servings of protein-rich foods such as dried beans, peas, and pulses.

Iron

You need lots of iron for good nourishment. As per the National Research Council, the requirement of iron is not possible to be met solely by natural food, especially in the later pregnancy stages. The increment in iron requirement is due to fetal demand as well as the increment in the volume of your own blood by 30 per cent. Iron is vital for the production of red blood corpuscles.

If you do not take adequate iron, the fetus will suck its supply from you and you will end up with anemia and extreme exhaustion. Its good to take iron supplements after consulting your doctor.

Folic Acid

Your requirement for folic acid increases during pregnancy. In fact, you should start taking enough folic acid well before you plan to get pregnant to prevent deficiency. But, not all doctors agree on the intake of folate supplements for every woman. The Institute of Medicine (IOM) panel found inadequate proof to declare that all pregnant women should take folate supplements.

Folate is found naturally in green leafy vegetables, peas, and dried beans. There is enough evidence that shows that folic acid is important for the prevention of neural tube disorders, like spinal bifida. Besides this, this vitamin helps in red blood cell formation.

Nutritional Supplements

As per the report published in June 1990 by IOM, supplements do not help much in providing nourishment. Doctors all over the world agree that, almost all the nutrients can be obtained through a balanced diet. Except for iron, which poses a double requirement during pregnancy, you need not depend on nutritional supplements for healthy nutrition during pregnancy. Only in cases of deficiencies, do doctors recommend supplements, out of which, the common ones are those containing folic acid and calcium.

Try to gather more and more knowledge about pregnancy by surfing the internet and visiting various informational websites. Keep yourself well informed by reading books and articles that talk about nutrition during pregnancy.

How To Eat Healthy On A Budget

If you have problems serving healthy foods because of the prices, you’ll find these tips to be just what you need to eat healthy on a budget.

1. Eliminate junk food
Doing your shopping on your own is the easiest way to shop, as children and sometimes spouses are usually the ones requesting junk food. Shopping alone will prevent this, and ensure that you only buy the foods you need.

2. Water or milk instead of soft drinks
You can still enjoy your favorite drinks at a sporting event or night out, although you should stick with the smallest size when shopping to save money and calories. Children and even adults need milk or milk products on a daily basis. Milk will also help you get strong and provides calcium for healthy bones and healthy teeth.

3. Buy fruits in quantity
When they are in season, buy fruits in quantity and freeze any extras. You can buy several pounds this way, and freeze extras to have them when the fruit goes out of season. Wash the fruit well, remove any spoiled pieces, dry thoroughly, then freeze in plastic zipper bags.

4. Meats and beans
Meats and beans are the best sources for protein.Lean meat is more expensive than meats with a lot of fat. Canned beans are a great deal as well,as they give you protein at a great price.

5. Beans as a substitute
You should use beans a substitute for meat on a frequent occasion. There are several varieties, so you can prepare them in a crock pot, so when you return home they are ready to consume.

The USDA recommends eating beans at least 4 times per week. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot.

6. If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the
lakes or rivers, saving money in the process.

7. Peanut butter is great for those on a budgetas it’s popular with almost everyone. You can use it for sandwiches instead of eating hot
dogs. It does need to be refrigerated, although bigger jars can last you for weeks.

8. You should fill up with foods that have a high content of water. Watermelon, salads, and even sugar free gelatin are all great examples.

Eating healthy is always something you can’t go wrong with. You can eat healthy for just a few bucks, which makes it perfect for those on a
budget. Now, you don’t need a lot of money to have the lifestyle and health you’ve always wanted.