How to Create a Healthy Diet With Pregnancy Care Class

Pregnancy brings many physical changes, and eating well during gestation is important for both mother and baby. This course is open to UConn Health patients.Discover how to provide yourself, your partner and baby with all the nutrients required for a healthy pregnancy – including proteins, veggies and dessert recipes that contain these elements.1. Eat a Balanced DietAn adequate diet is crucial during any period, but especially so during gestation. Your food intake is the main source of nutrients for both mother and baby; to provide optimal conditions during gestation. Therefore, eating foods rich in iron, folate, calcium, vitamin D and protein is of utmost importance.Vegetables should be an essential part of your diet, whether raw, cooked, fresh frozen, canned or even frozen. Select vegetables with low sodium contents when selecting vegetables as staples in your daily menu plan.If you find it challenging to eat enough veggies, add them into smoothies, soups, casseroles or guacamole for an easy solution. Don’t forget healthy sources of carbohydrates like whole grains and fruit – but beware any high-sugar foods such as dried fruits or fruit canned in syrup (referring back to your Nutrition Information Panel to be sure of not overindulging in sugar!).”2. Eat a High-Protein DietPregnant women must consume approximately 300 additional calories daily than non-pregnant adults during gestation. This increase should come from healthy sources like protein-rich sources, whole grains, fruits and vegetables – such as those rich in essential folic acids (protein) which aid the baby’s growth and development. Aiming to consume 20-25 grams daily of this essential nutrient may be helpful; longtime mothers or relatives can provide advice; however professional prenatal nutritionist advice will always be more reliable2.2By including healthy proteins at each meal and snack, adding extra nutritious proteins helps ensure proper nutrition during gestation and promote a healthier pregnancy outcome.3. Eat a Veggie-Rich DietVegetables are essential components of a pregnancy care class healthy diet and should form the cornerstone of your meal plan. Low in calories and packed with essential vitamins and minerals, vegetables provide ample source of fiber. Try including them into every meal and snack by including them in soups, salads, casseroles, smoothies or guacamole recipes; additionally keep some veggie-based snacks handy when on-the-go!Try to fill half your plate with vegetables at each meal and select from a wide range of colors (greens, yellow-orange, red, white and blue-purple). Eating fresh or raw cooked vegetables is best; but they can be added to omelets, sandwiches soup stews and curries as well. Fresh frozen and canned options should all be sodium free!Be sure to consume sufficient calcium and vitamin D, which are key components for building strong bones and teeth, and regulating normal blood clotting as well as keeping muscles and nerves functioning optimally. Vegetarians should ensure they get sufficient B-12 which can be found naturally in meat and dairy products or supplemented through nutritional yeast fortified with it.4. Eat a Low-Carb DietCarbs often receive a bad reputation in diet culture, often being blamed for weight gain and increased blood sugar. But carbohydrates shouldn’t be completely cut out when pregnant; without carbs you could miss out on essential fibre, calcium, iron and B vitamin intake!Whole grains, fruits, vegetables and legumes all contain carbohydrates which make a nutritious component of any diet. To maintain optimal health, limit or eliminate sugary beverages or processed food products such as pastries, white bread and cookies which contain too many carbs; check labels to ascertain this information prior to purchasing these items.As you reduce carb intake, your body may initially feel unwell; however, with time your body will adjust and find its own rhythm. A registered dietitian can assist in finding an appropriate diet plan tailored specifically to you; she’ll ensure you include high-fibre sources like pulses and nuts along with leafy greens and other vegetables for carbohydrates along with plenty of calcium-rich foods such as yogurt or unsweetened milk to meet all of your dietary needs.

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