Here are some suggestions to prepare a diet chart pregnancy.
1. Choose products that are high in fiber, which, like enriched cereals, pasta, rice, fruits and vegetables.
2. Eat at least three servings of iron-rich foods a day, so you'll receive 27 mg of iron per day.
3. Drink at least four servings of milk and calcium-rich food every day that you are in the 1000-1300 mg of calcium in their daily diet during pregnancy.
4. Every pregnant woman should not be less than 0.4 mg of folic acid daily to prevent neural tube defects, such as due nezarascheniya duzhek vertebrae.
5. Select at least one good source of folic acid per day, such as dark green leafy vegetables, veal, and legumes (beans, black beans, peas, black eyes and Chickpeas).
6. Select at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussels sprouts, peppers, tomatoes, mustard and green. Pregnant women need 70 mg of vitamin C per day.
7. Make sure that you are always a lot of vitamins and minerals in the daily diet during pregnancy. You must have a prenatal vitamin supplement, that they are not enough vitamins and minerals every day. Your doctor may recommend a brand or too over the front of prenatal vitamin for you.
8. Select at least one source of vitamin A every two days. Source of Vitamin A, carrots, pumpkin, sweet potatoes, spinach, water squash, beets, beet greens, apricots and melons. Knowing that excessive consumption of vitamin A (> 10,000 IU / day) can be used with fetal malformations.
9. Eat a variety of foods for all the nutrients it needs. Recommended daily servings are 6-11 servings of bread and cereals, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products and three servings of protein sources (meat, poultry, fish, eggs and nuts). Use fats and sweets sparingly.
10. Drink plenty of water to your body fluid. Avoid alcohol is not good eating and smoking cessation.
11. Pregnant women should avoid swordfish, mackerel and tile fish because they are high concentrations of mercury.
It is always appropriate and enough to eat a balanced diet weight in the recommended doses. During pregnancy, pregnancy body begins to undergo rapid change, and it is recommended that there is two.