The Right Diet for a Healthy Baby

Having a healthy baby during pregnancy means increasing the amount of food that you eat, but you also have to consider the quality of what you are eating as well. Most women need to add an average of 300 extra calories to their daily diet for the child to grow to a proper birth weight, this is also crucial for the later stages of pregnancy. This is when you will gain even more and it will seem as if it is overnight, because the baby's weight will increase at a quick rate during this time. Your goal should be to eat foods that are good for you, that taste good, and include all of the food groups. Most doctors will advise that your healthy weight gain will be between 25 and 35 pounds by the end. This of course, depends on your body, height, and the baby's growth weight. Everyone is different, the way our body gains varies, it depends on the pregnancy whether it is single birth or multiple, and what your beginning weight was. The average baby weighs around 7.5 pounds, another 7 is extra protein and fats, 8 is blood and extra bodily fluids, 4 pounds of breast and uterus enlargement, and 3.5 of amniotic fluid and placenta. Everything that you consume while pregnant is shared with your child, this is why doctors advice against anything containing alcohol, medications unless recommended, or smoking. There are many things you can do and basic guides for what you should eat while pregnant to produce a healthy child.

The best thing you can do is to make sure and take prenatal vitamins. These should even be taken before becoming pregnant. If you are able to produce children, then taking these supplements will keep you healthy and prevent many birth defects. They will help to keep you and your baby strong during growth and after you give birth. The supplements contain many types of vitamins and minerals that the human body needs. What they contain does vary by manufacturer, so do your homework and ask your doctor what he or she recommends. Every prenatal vitamin should have folic acid included in it's ingredient list, as this prevents damage to the brain. Most women need between 600 and 800 mcg each day when pregnant, which is almost double the 400 mcg they need when they aren't carrying a child. Iron is sometimes an issue during pregnancy, and your doctor may require extra supplements other than the prenatal vitamin that usually has enough to sustain your body

Maintaining a balanced diet is key to a successful birth and recovery after pregnancy. If you count calories and want to know how much your intake should be, you should be getting between 2200 and 2300 per day. Eating foods that are rich in protein is important for development such as beans and peas, meats, eggs, yogurts, and cheeses. Folic acid can be found in leafy green vegetables like broccoli, tomato juice, beans, and breakfast cereals. good sources of iron are red meats, green vegetables, beans, and whole grain breads. You should be eating 2 to 3 servings per day of meats, beans, or eggs. Around 9 servings of grains, pastas, rice, and breads. Also 3 or more servings of fruits and 4 of vegetables. As far as milks, yogurts, and cheeses you need 4 each day. It seems like a lot to consume, but considering that the baby needs to get up to 7 pounds or more it makes sense. Drinking lots of water is essential, because it provides needed minerals and cleans out your system without giving anything harmful to the baby.

Exercise is important, but can be difficult toward the end of your pregnancy. Taking it easy is important while still remaining active. I worked up until I was about 8 months pregnant. I was a stocker in a retail store and had to do a lot of bending and lifting. I enjoyed walking to get fresh air and to keep active. That was one of the easiest and best exercises while I was pregnant and also after I gave birth. You also have to give yourself time to heal afterward while still getting some type of exercise, especially after the two or three month period that most doctors will tell you not to participate in any vigorous activity. I gained close to 40 pounds while pregnant with my daughter, I went a week over my due date and therefor gained over the recommended weight. However, it all depends on your body and your pregnancy as to weight gain. My doctor said the amount I gained was right for me, considering my weight, the baby's birth weight, and birth date. I walk to get exercise when I can, usually a couple of days a week. Now I am back into many of my clothes I wore before getting pregnant. My daughter is 4 months old and I don't honestly think it's healthy to lose all of the weight right away. It is really not realistic for me, but I have lost about half of the pounds I gained. I continue to take supplements and eat well. Beast feeding helps to get rid of unwanted weight, but it will come back when you stop. There is also a plateau you reach after giving birth and starting to lose weight. Don't let it concern you, just continue to take your supplements on a daily basis and eat right.