5 food groups in Pregnancy Diet Plan :
The five main groups are grains, fruit, vegetables, protein, and dairy – plus oils. Here’s a quick look at how you should include each one of them in your daily diet.
Grains: 7 ounces a day
One ounce of grain is equal to one slice of bread/ flour tortilla /small corn or ½ cup of cooked rice/ pasta / cereal. Try to incorporate half of the daily intake in the form of whole grains like brown rice or whole wheat bread as they contain the highest amount vitamins, fiber and nutrients required for pregnancy nutrition.
Fruits: 2 cups a day
Include different types of fruits. Always go for fresh fruits rather than canned or frozen variety. If you are opting for pre-packaged varieties then go for the one that are without added sugar. Fruits are a must in your diet because the fibers present in fruits help to fight the 2 major side effects of pregnancy namely hemorrhoids and constipation.
Vegetables: 3 cups a day
Fresh vegetables are again a better choice compared to the frozen or canned variety. Vegetables are rich source of fiber and vitamins. In clued different types of vegetables so that you get all the required nutrients in equal amounts. For example: Sweet potatoes are rich in vitamin A, vitamin C, and fiber while broccoli is high in folate, calcium, and B vitamins.
Meat and beans: 6 ounces a day
6 ounces a day is about 2 servings. Opt for lean meat and in case of fish, stick to 13 ounces per week.
Dairy: 3 cups a day
1 cup of dairy equals 1 cup of milk or yogurt. Make sure that you opt for the low fat varieties.
Oils: 6 teaspoons a day
Opt for either canola oil, olive oil to cook your meal. While fatty fish, avocados, nuts, seeds, and olives are the other sources of oil.
But this was all about what to eat, what about the what not to eat while pregnant? Make sure that your pregnancy diet chart gives a fair idea about the items that you need to avoid:
- Unpasteurized Juice
- Soft Cheeses
Consult a medical professional or a nutritionist to know more about the “pregnant women diet“. It is important that you consume food for pregnant women that is recommended.
So what are you waiting for? Go ahead and follow the pregnancy diet plan. There is no alternative to the proper pregnancy diet.