Pregnancy And Diet: Recommended Foods For You And Your Baby.

Pregnancy and diet are two sides of the same coin. A good pregnancy isn't a good pregnancy without a good pregnancy diet! Why? Because the simple fact is, if you want a healthy happy pregnancy, with the end result a happy healthy baby, then you need to be very aware of what foods you are eating, what nutrients are in them, and more importantly, what foods you shouldn't be eating!

It's a simple fact that a good pregnancy diet reduces the possibilities of low birth weight, birth defects, mortality, and miscarriage. Birth defects have increased dramatically over the past 5 decades, with one on five children born with problems. Do you want your child to be one of these?

So what is involved in a good pregnancy diet? Well thankfully it's mostly common sense! The expectant mother needs to eat wholesome natural food that contains all the essential minerals, vitamins, carbohydrates, proteins, fats and folic acid, that both her body and her baby require. Some of the recommended foods are the following:

Milk, cheese, yogurts, juices, breads and cereal, are all excellent sources of calcium which is essential for the healthy development of your babys teeth and bones. If your baby isn't getting enough calcium from the foods that you consume, he becomes very resourceful and taps into the mothers own calcium reserves, which leads to an increased risk of osteoporosis for the mother later in life.

Meat, poultry, fish, eggs and dairy products, are all excellent sources of protein, which helps in the production of amino acids, repairs cells, and ensures healthy uterine and breast tissue.

Fish is an excellent source of omega 3 fatty acids, which are essential for the development of your babys verbal and behavioural skills. However certain large fish like shark, swordfish, king mackerel and tilefish, are to be avoided. Also raw shellfish such as oysters, clams, and mussels, are to be avoided as they can be the source of serious infections. Finally, refrigerated smoked seafood is best avoided as this kind of seafood can contain listeria.

Folic acid is another essential element that is required in the mothers diet. It can be sourced from dark green leafy vegetables, spinach, oranges, strawberries, broccoli and beets. It helps support the placenta and the development of the spinal column and brain. Lack of folic acid can lead to spina bifida and other neural tube defects.

Citrus fruits, strawberries, brussels sprouts, broccoli and tomatoes, are excellent sources of vitamin C. This element aids tissue repair and healing (excellent for the mother post birth), helps the body absorb iron, and helps the body to build a healthy immune system.

Water is another essential element that is often forgotten about! It's very important for both mother and baby to stay hydrated, as this ensures that all toxins are removed from their bodies as and when required. Try and avoid caffeine based fluids, as some studies have linked caffeine with miscarriages and birth defects.

Good planning with regard to pregnancy and diet will go a long way in ensuring that both mother and child have a happy and healthy pregnancy.