A complete diet plan for nine months pregnancy

Prepare a complete balances diet chart details and benefits with three subtitles; Whether you've planned to have a child or suddenly find yourself blessed with a new addition growing in your abdomen, you need to begin child care immediately. That doesn't require hiring the services of a nanny for the unborn child, it means you need to take good care of your physical condition and make certain you meet the nutritional needs of your ever-growing fetus.

Your baby needs the same types of nutrition as you do, but because of their developing organs, missing specific nutritional requirements at critical times can impede their growth and development. Each trimester, your child develops specific organs and tissues and to aid in that, you need to adjust your diet to make certain you provide all the necessary nutrients for that trimester.

First trimester Diet Plan:

Your baby develops most of the major organs, its nervous system, fingers, toes, legs, hair, a heartbeat and tooth buds for the first set of teeth in the first trimester. This is a crucial time for a fetus and requires you have adequate nutrition to feed it.

No matter what stage of pregnancy you're in, discontinue the use of alcohol, illegal drugs and tobacco products. All of the effects that you feel also affect your baby. It's particularly crucial during the first trimester when the body develops but is equally important throughout your pregnancy. Other foods to use with caution are caffeine products such as coke or coffee. Seafood such as swordfish or shark may contain mercury that passes to your fetus. Limit it. Avoid artificial sweeteners or use them in moderation. Check the safety of any herbs you use or herbal teas you drink. Safe herbal teas include ginger, lemon balm and rose hip. Avoid chamomile tea, a favorite for relaxation.

If you use any prescription drugs or over the counter drugs, see if they're safe during pregnancy. A simple sedative used in the sixties caused thousands of birth defects when used by pregnant women. It's better to be safe when it comes to your baby's health.

Even though you're eating for two, it doesn't mean you have to consume double your calorie intake. During the first trimester, you simply need to increase your calories by 300 each day. You'll notice some weight gain but it shouldn't be more than 3 or 4 pounds.

Increase foods high in folate. You need to increase folate, folic acid, even before you conceive. It's particularly important in the first month. This nutrient increases your blood volume and reduces the risk of NTD a major cause of infant mortality and birth defects. Foods rich in folate include romaine lettuce, asparagus, parsley, broccoli, beets, cauliflower, cereals fortified with folic acid, lentils and calf's liver. You need 400 micrograms daily.

Iron is another essential for pregnant women. You need iron to maintain a good blood supply to the baby and placenta. Most women are already low on iron when they find they're pregnant so often a supplement is in order. Foods containing high iron include bran flakes, oatmeal, lentils and chicken livers, among others. You enhance the absorption of iron when you eat foods such as tomatoes, cantaloupe, oranges, broccoli, beans and strawberries with iron rich foods.

Basic Diet:

Daily recommendations:

6 to 11 servings of whole grain products or breads, particularly high fiber breads
2 to 4 servings of fruits or vegetables, make certain to include those with folate the first trimester.
4 servings of dairy, but avoid soft cheeses the first trimester.
3 servings of iron rich foods
1 high source of vitamin C such as papaya, broccoli, tomatoes, green peppers or honeydew melon.
1 source of high vitamin A foods daily, such as sweet potatoes, carrots, pumpkins, cantaloupe or apricots.

Second Trimester Diet Plan

During the second trimester, you'll need to bump up the amount of iron rich foods you consume. Make certain that you include foods that contain essential fatty acids, such as olive oil or sunflower oil. You'll need make certain you eat at least 60 grams of protein daily.

Limit your salt, sugar and high-fat content of foods in your diet. Add more servings of green leafy vegetables in this trimester.

Third Trimester Diet Plan

Your body is every expanding at this stage and you'll notice that you may have problems with constipation. Increase your water intake and add extra soluble fiber to your diet. This helps you reduce the potential for sluggish bowels.

Maintaining a higher level of iron at this stage is also important. Avoid high sugary products and get as many of the calories you can from fresh fruits and vegetables. During this and the second trimester, it's best to avoid foods that give you gas or heartburn.