Guide to Pregnancy Meal Planning

We always remember the saying that a healthy mommy is a happy and healthy baby, right? So, we mommies are extra careful not only in ourselves but also on what we eat. We make sure that we provide and eat only healthy foods. So every time you crave for unhealthy foods always remember that you are eating for two. What you eat is what your baby's eating too.

Since i got pregnant, i did a lot of research particularly on foods that i must eat and avoid during my pregnancy period. Sometimes, you cant control it you might crave for something salty and sweet. You can allow yourself from time to time but on a small quantity just to satisfy your cravings. ;) I have read a lot of articles about pregnancy meal planning and this one article is a must share! ;)

photo credit: www.huffingtonpost.ca

• Eat when you're hungry, but choose nourishing foods. Eat a variety of food base on your choices on food pyramid. Go for lean high quality protein and complex carbs. Avoid fatty food and sweets to a minimum. 
• Choose high fiber food like wholegrain bread, fruits, veggies, cereals, pasta and brown rice. 
• Eat or drink at least 4 servings of dairy products and calcium rich food. The best sources of calcium are milk, cheese, yogurt, cream soups and pudding. Calcium can be also be found in brocolli, spinach, seafood, dried peas and beans. Vitamin D is crucial in calcium absorption. So get your fill from the sun and from fortified milk and eggs
• Eat iron rich food daily. You can get iron from lean beef, poultry, seafood, egg yolk, sardines, leafy green vegetable, brocolli, peas, sweet, potatoes, spinach beans, lentils, soybeans and enriched cereals and bread. Berries and dried fruits like prunes and raisins, as well as oranges, plums, watermelon, and prune juice are also good sources of iron. Liver, though a potent source of iron, doesn’t come highly recommended because of its high retinol content. Retinol is one of the two forms of Vitamin A (the other being betacarotene), and excessive amounts of it have been found to be harmful to babies in the womb.
• You will also be needing vitamin C daily. You can get this from natural sources like oranges,  grapefruit, strawberries, papaya, broccoli, cauliflower, brussel sprouts, green peppers, tomatoes and mustard greens
• Folic acid prevents neural tube defects in babies. The folic acid requirement for pregnant women. So eat dark green, leafy vegetables, black beans, black-eyed peas, and chickpeas.
• Choose at least one source of vitamin A every other day (excessive intake of this vitamin is associated with fetal malformations). Foods rich in vitamin A include carrots, pumpkins, sweet potatoes and spinach.
• Keep easy-to-prepare goodies and handy snacks in your ref and pantry: peanut butter, cheese, fresh whole-grain breads, milk, cereals, fresh and canned fruits, etc. It’s alright to treat yourself to desserts and junk food, but only occasionally. 
• Avoid fast-food joints. Every time you go out, make sure you carry healthy snacks and drinks with you.

Hope this helps Mommies! So next time you plan to buy foods in supermarkets take note of the above tips.

Have a Happy Day Mommies! :)

Source: Smartparenting.com.ph