Pregnancy

“7 Healthy Diet Tips For Pregnant Women”

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Introduction A big welcome to my “7 healthy diet tips for pregnant women”. As I write this I am 31 weeks pregnant with my second child. A daughter that we are super excited to be welcoming into our family.

I had my first pregnancy at 19 and this second one will be at the age of 32. I am going from a much younger version that could handle everything and would eat a load of junk, to someone more mature that makes more of an effort for the health of herself and her baby.

I wanted to share with you, that you don’t need to be super healthy when you are pregnant, but at the same time you do need to make an effort.

If it hadn’t been for my recent weight loss journey and my journey into a new fitter me, I doubt I would have been conscious about being a healthy mum to be.

I confess – that during this pregnancy most days have not been the same without chocolate, and more chocolate and then some more. But at the same time I have been watching what I eat and my weight gain to date has not been too bad!

From My Weight Loss Dream

This is Samantha at MyWeightLossDream.co.uk and I wanted to introduce you to our mission and why these PDFs are of great use to you.

They are short PDFs that provide you with information about a particular form of exercise or diet. And offer a great introduction to a subject.

Like many people before us we have found ourselves to be obese and are doing everything we can to avoid dieting but to maintain a healthy lifestyle.

So far our progress has been good.

I have gone from a BMI of nearly 35 down to a normal one and Dominic (my hubby and partner in my weight loss mission) has dropped from a BMI of just over 40 to a more respectable 32. Of course, we are no where near the end of our journey but we are a healthy lifestyle in progress.

You can read all about our current weight loss by clicking here.

When we look back at our fat photos we don’t think about how big we were (even though we were massive!) we think about how unhealthy we were and how much horrible food that was stuffed with chemicals was entering our body.

Don’t get me wrong – we STILL adore McDonalds, Pizza Hut & KFC but we just enjoy them in moderation and eat more healthy foods and do regular exercise (most of the time!)

Below on the next page is an infographic where we share our top tips for those of you that are pregnant but still want to remain healthy and fit throughout pregnancy.

Print it off, share it, add it to your Pinterest account or share it with your friends. The sky is the limit in what you do with it!

Then on the page after we have shared the infographic in written format so that you can print it or keep the ideas for future use.

7 Healthy Diet Tips For Pregnant Women 1. Fine-tune your diet Pregnant women have special nutrient requirements and need more protein, iron, and folic acid. Even if you already eat healthy, adjust your diet for pregnancy.

2. Eat foods rich in calcium Calcium is essential to the proper development of your unborn child. Health experts recommend future mums to drink at least three glasses of low fat milk daily before, during, and after pregnancy.

3. Skip sushi and high-mercury fish Tuna, mackerel, shark, swordfish, tilefish, and big predator fish are high in mercury. This substance may cause birth defects and damage to the baby's nervous system. Avoid sushi and high-mercury fish during pregnancy.

4. Avoid raw eggs Raw egg products may contain salmonella, E.coli, Campylobacter jejuni and other bacteria that cause food poisoning. Pregnant women should avoid raw and undercooked milk and deli counter meat.

5. Get more folate Folate is one of the most important vitamins in pregnancy and can help prevent neural-tube defects. Future mums should have at least 600 mcg a day. The best natural sources of folate include oatmeal, fortified breakfast cereals, orange juice, broccoli, and spinach.

6. Increase your protein intake Pregnant women need at least 10 extra grams of protein a day from quality sources like beef, eggs, poultry, turkey, lentils, beans, nuts, and dairy.

7. Take prenatal vitamins Your diet may not provide all of the nutrients required for a healthy pregnancy. For this reason, it's recommended to take a prenatal vitamin-mineral supplement containing folic acid, B vitamins, iron, zinc, and magnesium.

Pregnancy Nutrition Dos and Don'ts • • • • • • •

Don’t stick to a strict diet when pregnant Do load up on calcium, folate, magnesium, and zinc Don't eat raw or undercooked meat Don’t drink caffeine and alcohol Don’t fill up on empty calories Don’t forget to take your daily vitamins Do eat omega-3 fatty acids from eggs, walnuts, and flaxseed

Pregnancy Nutrition Guidelines • Pregnant women need 300 extra calories a day during the second and third trimester • Your diet should provide 75 to 100 grams of protein per day • Future mums need at least 1,000 mg of calcium a day during pregnancy • 27 mg is the daily recommended amount of iron for pregnant women • The optimal amount of folic acid during pregnancy ranges between 600 and 800 mg • Your daily meals should provide at least 85 mg of vitamin C

This Is An Extract From….

This Infographic is an extract from our blog post: Weight Gain During Pregnancy & The Third Trimester Click here to read it…..

And it makes fantastic further reading if you want to get involved in pregnancy from the prospective of someone else. Or read through our pregnancy category where we share our story throughout the different trimesters.

And of course, don’t forget to sign up to our newsletter for even more tips and tricks of our weight loss success.

We also share many more of our infographics on our Pinterest account and if you are a member of Pinterest we recommend you follow us.

Thanks again for reading and best of luck with your own weight loss and fitness journey.

Samantha & Dominic Milner MyWeightLossDream.co.uk