Eating for two during pregnancy means that your nutritional needs are increased to support the growth and development of your baby. It is important to follow a healthy, balanced diet to ensure that both you and your baby are getting the nutrients you need. Here are some guidelines for eating for two during pregnancy:
- Focus on a balanced diet: A balanced diet during pregnancy should include a variety of foods from all food groups, including fruits, vegetables, grains, proteins, and dairy. This will help ensure that you and your baby are getting a range of essential nutrients.
- Get enough folic acid: Folic acid is an important nutrient for fetal development, and it is recommended that pregnant women get at least 600 micrograms per day. Good sources of folic acid include leafy green vegetables, fortified grains, and supplements.
- Get enough iron: Iron is necessary for the production of red blood cells and is important for both the mother and the baby. Pregnant women should aim to get at least 27 milligrams of iron per day. Good sources of iron include red meat, poultry, seafood, beans, and fortified grains.
- Get enough calcium: Calcium is important for the development of the baby’s teeth and bones, and pregnant women should aim to get at least 1,000 milligrams per day. Good sources of calcium include dairy products, leafy green vegetables, and fortified products such as orange juice.
- Get enough protein: Protein is essential for fetal growth and development, and pregnant women should aim to get at least 71 grams per day. Good sources of protein include meat, poultry, seafood, beans, and tofu.
- Stay hydrated: It is important to stay hydrated during pregnancy to support the increased blood volume and to help prevent constipation. Aim to drink at least 8-12 cups of fluids per day, including water, milk, and juice.
Eating a healthy, balanced diet during pregnancy is important for the health and well-being of both you and your baby. By following these nutrition guidelines, you can help ensure that you and your baby are getting the nutrients you need. It is important to speak with your Obstetrician for more information on the nutrition needs.
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