Pregnancy Healthy Diet Basics

After discovering that you are pregnant, you might know what you can expect to feel during the pregnancy stages. During the first trimester pregnancy symptoms include a difference in your breasts, exhaustion, and nausea. Within the second stage of pregnancy, your baby's body has growth of hair all over to regulate body temperature after birth; baby starts developing senses, feeling light and darkness and is able to hear various sounds from the world outside. All the organs of your baby at the third stage are developed, except the lungs, which continue to develop until the end of this trimester.

To give your baby a healthy start to life, to care of your future baby's growth, proper brain development, reduced risk of birth defects and a strong immune system, to keep to a healthy pregnancy diet are the major steps.

There is pregnancy nutrition guide designed to help you sift out the facts from the old wives tales.

A vegetarian pregnancy diet is represented by whole grains packed with nutrients, a citrus food or drink served with the meal cooked in cast-iron, fortified soymilk, nuts, kale, kelp, dark leafy greens, a rice and lentil loaf or a spinach and sesame salad as complete protein combinations. Oranges, tomatoes, cantaloupe and strawberries are favorite vitamin C rich foods. Fat can be got from good olive oil or coconut oil.

There are some pregnancy foods which are best to avoid during pregnancy because they may make you ill or could harm your baby. Among them there are some cheeses; pate; eggs because of the risk of salmonella; undercooked meat; some types of fish because the high levels of mercury could damage the baby's nervous system.

The most spread so-called pregnancy vitamins are vitamin A which deficiency causes blindness, birth defects, weakens bones; beta carotene relies on the presence of fat to be effectively absorbed into the body.

If you are overweight, you can just improve your state with a healthy diet during pregnancy using more vitamins, proteins than fat and eating small meals every few hours. There are many web sites providing information as for healthy recipes, restaurants.

Healthy foods are the cornerstone of pregnancy nutrition including:

• three servings of protein a day (tofu, beans, chicken, fish and meat) which provides materials for the placenta, the mother's and baby's blood;
• four servings of milk, cheese, yogurt a day. Calcium meal helps to preserve strength in the mother's and baby's bones.