PREGNANCY DIET

Pregnancy diet is simply a nutritious and well balanced diet that is vital in ensuring body has the necessary strength and stamina to make it through pregnancy. It also acts as a good nutritional foundation established in prenatal life which is the key to the child future health.

Pregnancy Diet - special requirement during pregnancy
The most ideal prenatal weight gain for a pregnant lady is around 11 to 12.5 kg (22-28 lbs). In an underweight cases, a gain of 13.5 kg will not be excessive. In order to produce the baby, an estimated extra 80,000 calories is needed. This average out to around 300 extra calories a day on top of what normally eat.

Pregnancy Diet - suggested food plan during pregnancy

Food	Suggested Servings	Major Nutrient Supplied
Body Building Foods: Poultry, fish, meat, prawn, eggs, livers, vegetable protein (peas, lentils, beans, nuts, soy products est.) Milk or equivalent e.g. cheese, yoghurt	4 servings	protein, iron, calcium, vitamin B12, magnesium, phosphorous, iodine, zinc.
	2 cups	calcium, protein, riboflavin.
Protective Foods: Fruits and vegetables rich in Vitamin A e.g. carrot, papaya, green leafy vegetables. Fruits and Vegetables rich in vitamin C e.g. orange, lime, melon, lettuce, tomato.	2 servings 2-3 servings	Vitamin A and C, folic acid, iron, calcium, fiber
Energy Providing Foods: Grains products - e.g. rice, potato, bread, cereal, barley, rye, corn. Vegetable oil / margarine	4 servings	More of vitamin B's and fiber are present in wholegrain products.
	2 tbsp	Vegetable oil products rich in Vitamin A, D, E.
Others Fluid	6-8 cups beside milk	Keep mum and baby well hydrated.

Pregnancy Diet - food to avoid during pregnancy

Food	Remark
Caffeine, cigarettes, alcohol	affect foetal growth adversely.
Drugs and medication	unless prescribed by your doctor.
Herbal preparation	maybe of danger to the foetus.
Food with high level/content of additives	safety unknown.
MEGA doses of vitamins and minerals supplement	possible toxicity.

Well, always bear in mind that eating a well balance meal should be a daily habit even if you are not pregnant. If the food pyramid has never meant anything to you before, you should look into it and follow the recommended food types and servings. Beside getting familiar with food pyramid, you need also to learn reading food labels. Pregnancy diet will be a guide for you to choose your foods wisely thus ensuring you and your baby get all the nutrients needed.