Pregnancy Diet Plan

As you are a mother-to-be, you are now responsible for the health of the unborn baby. If you are a working woman, then pregnancy can be a challenging time. It is difficult for the working expectant mothers to eat essential nutrients while 'on the go'. They are obviously tempted to eat fast food and they may prefer processed food rather than cooking an elaborate meal. But a healthy diet, containing all the necessary nutrients is essential to maintain the health of the mother and the baby.

If you are trying to conceive, then it is better if you follow a healthy pre-pregnancy diet. It is necessary for proper growth of the fetus and also for maintaining your own health. It should help you enjoy the pregnancy. The earlier you start getting sufficient amount of the nutrients like folate, (ideally, before conception), the higher the chances that you will have a healthy baby. A post-pregnancy diet may focus on healthy weight loss. It should promote lactation and it should boost your energy levels. A healthy diet plays an important role after childbirth as you breastfeed your baby.

A healthy diet should include all food types in proper proportions. Your calorie intake is shared with the baby, so an increased calorie intake is necessary during pregnancy. For instance, you may require an additional 300 calories during the last trimester. Calorie intake may differ from person to person, depending upon several factors like age, physical activity, overall health, weekly or monthly growth of the baby, etc. Taking into consideration your own needs, you can make changes in the diet week by week.

Healthy Pregnancy Diet Plan

Food Group	Quantity Required	Food Items	Serving Size
Meat/Protein Group	6 ozs. total per day	Red meat, fish, poultry-skin removed, egg, cooked beans, peanut butter, nuts	one egg, ½ cup cooked beans or 1 ½ T peanut butter or 1 oz of meat.
Grain Group	6-11 servings per day	Whole grain breads, whole wheat pasta, oatmeal, brown rice, high fiber cereal (5 gm of fiber per serving), whole wheat crackers	1 slice of bread, ½ bagel, 1 oz of cereal, 5-6 whole wheat crackers, 2 ozs cooked pasta or ½ cup of cooked grains
Vegetable Group	3-5 servings per day	Deep yellow or orange vegetables like pumpkin, carrots, tomatoes, green leafy vegetables like lettuce, spinach and others like broccoli, cabbage, green peas, etc.	1 cup of leafy green vegetable, ½ cup of the others
Fruit Group	2-4 servings per day	Melons, mangoes, apples, strawberries, bananas, peaches, oranges, grapefruits, tangerines, etc.	1 medium apple, orange or banana, ½ diced fruit or ¾ cup of fruit juice
Milk Group	3 or more servings per day	Low fat yogurt, milk, hard cheese, etc.	1 cup of milk or yogurt, 1 ½ oz cheese

Diet Tips

• Never eat heavily-processed food. It won't provide you the nutrients you need as part of healthy diet during pregnancy.
• You can keep sliced vegetables sealed in a plastic bag in the refrigerator to make quick, healthy snacks.
• Try to consume as much as organic food as possible. Thereby, you and your baby can stay away from harmful elements in the food.
• Try making your own snacks with nuts, seeds and raisins for eating on the go or you can always add these things to yogurt or ice creams.
• Omega-3 essential fatty acids are essential for healthy growth of the baby. Fish, fish oil, flaxseed oil, olive oil should be included in the diet.
• In spite of the signs of morning sickness during the first trimester, you should eat as much of healthy food as possible. Foods rich in iron and calcium should be included in a pregnancy diet plan. Consumption of iron supplements can lead to side effects like constipation. While following high protein, high calcium diet, you should also be aware of the foods to avoid during pregnancy.
• On the weekend, you can make double or triple recipes in advance, so that you won't be tempted to eat fast food or junk food. For instance, turkey can easily be smoked on a weekend and then it can be used in sandwiches, salads and casseroles all week.

You might come across various types of pregnancy diet plans, but you should choose a diet plan that includes all the necessary nutrients like proteins, fats, carbohydrates, fiber, folate and all the essential vitamins and minerals. You should opt for a balanced diet. A high fiber diet can maintain your digestive health during pregnancy and can ensure that the baby has a trouble free journey into the world.