Your Child's Health Depends On Your Diet

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The nutrients and the energy that the child uses to grow and develop, comes partly from your food, and partly from deposits that are already in your body. There is broad agreement among the experts that the growing child that least affected as much as the mother even if the diet is inadequate. Your child's health and growth is directly related to what you eat before and during pregnancy. The 10 dietary guidelines for pregnant women says: 1. Eat a varied diet, not too much and be physically active 2. Eat fruits and many vegetables 3. Eat more fish 4. Choose whole grains 5. Choose lean meats and deli meats 6. Choose low fat dairy products, 500 ml daily 7. Eat less saturated fat 8. Eat foods with less salt 9. eat less sugar 10. Drink water It is also recommended that pregnant women take different vitamins and supplements: Folic acid Health recommends that women planning pregnancy should take 400 micro grams of folic acid daily for 3 months before a planned pregnancy and up to 12 weeks into the pregnancy. Folic acid can reduce the risk of neural tube defects in the baby. Iron Pregnant recommended 40-50 milligrams of iron daily from the 10th week of pregnancy. vitamin C Ingested preferably between meals and citrus foods (juice electric citrus) as promotes iron absorption. Vitamin D Pregnant recommended 10 micro grams or 400 IU of vitamin D each day of pregnancy. Vitamin D promotes calcium influx. Women with dark skin or women who are covered must have a blood test at the doctor to check their vitamin D status, as they will most likely not be content with the 10µ g. Calcium Pregnant women who do not drink or eat dairy products are recommended calcium 500 mg daily.