How to Set up a Pregnancy Diet Chart

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If you’re a mum to be, then a healthy, balanced diet is vital for good health for you and your little one. It is very important to stick to the foods that are recommended for pregnant women, and to help your body and future child receive the necessary vitamins and nutrients. Each trimester is different one from another so a talk with your doctor is very important. Don’t make any dramatically change on your own and always ask the opinion of a specialist. Take care of your body, but most of all, take care of your child.

Here are some tips of how to set up a pregnancy diet chart for each of the trimester of a pregnancy.

First trimester – in this first period of your pregnancy you may experience morning sickness not only in the morning. Minimize the effect by eating little and often, basing meals on starchy foods such as pasta, potatoes or rice. Minimize the consumption of fatty foods which are harder to digest. Start using fresh ginger and green leafy vegetables such as: Brussels sprouts, kale, cabbage, fresh peas, spinach, okra, spring greens or broccoli. Don’t forget the fruits and most important, the folic acid.

Second trimester – this is considered to be the best stage of pregnancy because the mother will start to feel the baby as he or she grows. Some changes regarding the mother likes or dislikes may appear and a balanced and varied diet is mandatory. A very common problem in pregnancy is constipation so be sure to eat more wholegrain versions of foods such as: oats, cereals, whole meal bread, or even fruits and vegetables, nuts and seeds. Water is crucial, so try drinking at least 1.5 L per day.

Third trimester – Heartburn and Indigestion can be an issue later in your pregnancy. Luckily though, for most women, this is only temporary but it can help to have smaller, more frequent meals, and to avoid lying or bending down after eating. As in the second trimester, vegetables, fruits, canned fish (such as salmon, mackerel or trout), and tofu are perfect for your diet chart. In this third semester do not forget about vitamin D, the ‘sunshine vitamin’, and find it in foods such as cooked eggs, oily fish and breakfast cereals.

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