The Prasouda Diet Pregnancy Food Guide


Pregnant women often ask the question:  What should I eat while I’m pregnant to ensure that my baby is born healthy?  The best answer is that most foods are safe, however one must pay more attention to how food is prepared, stored, and what kinds of nutrients that are obtained.  Keeping in mind the Prasouda Diet, which allows for all food from all food groups to be consumed, women can follow this food guide for healthy eating during pregnancy.  Here are the top essential vitamins and minerals that you should look for.


Prasouda Diet Pregnancy Food Guide - Calcium - Milk

Skim Milk

Dairy products such as skim milk and certain cheeses like mozerella are ideal for building calcium, an important component for babies in the womb.  Doctors recommend that you ingest approximately 1000mg of calcium to ensure that your baby’s bones grow strong.  It also helps to develop their heart system, nervous system, and muscles.  Other foods in the Prasouda Diet that would contain calcium would be found in whole wheat tortillas and freshly squeezed orange juice.

Folic Acid

Prasouda Diet Pregnancy Food Guide - Folic Acid - Broccoli


It’s also important for women to eat a healthy diet during pregnancy that includes folic acid.  This is vital in the prevention of birth defects and other forms of neural problems, as well as needed for DNA production.  In the Prasouda Diet, one can consume foods such as asparagus spears, lentils, or certain fortified cereals.  Leafy vegetables like spinach, romaine lettuce, and others like broccoli are also beneficial.  It is also recommended that dietary supplements be added to the Prasouda Diet intake just to ensure that at least 600mcg is consumed every day.


Prasouda Diet Pregnancy Food Guide - Iron - Lentils


Iron is also important to having a healthy baby.  Foods such as well-cooked beef tenderloin, spinach, and lentils are a source of iron and are safe for pregnant women to eat.  Remember that the Prasouda Diet allows for the consumption of red meat despite more focus on fruits and vegetables.  The amount of iron needed by a pregnant mother is approximately double the normal amount for a non-pregnant woman, about 27mg.  The benefits to this would be the production of red blood cells in the baby’s body, the assistance in building strong bones, cartilage, and connective tissue.


Prasouda Diet Pregnancy Food Guide - Potassium Baked Potato

Baked Potatoes

Another important ingredient for staying healthy during pregnancy is potassium.  This helps to maintain electrolyte balance in one’s body, and also helps with muscle contraction, energy levels, and nervous system functions.  Foods in the Prasouda Diet where potassium is abundant are things like baked potatoes or sweet potatoes, white beans, plain non-fat yogurt, and carrot juice.


Prasouda Diet Pregnancy Food Guide - Phosphorous - Salmon


Phosphorous is also beneficial for would-be mothers as it helps to build strong bones in both mother and child.  It also works towards developing the kidneys, nerves, tissue and cell repair systems, and again muscle contraction.  The types of foods that you will want to consume that have phosphorous can be found in all food groups of the Prasouda Diet.  Be on the lookout for salmon, turkey, low-fat milk, or halibut.

Vitamin A

Prasouda Diet Pregnancy Food Guide - Vitamin A - Carrots


This is important for the development of strong bones, teeth growth, and develops the brain and nervous systems for your unborn baby.  Vitamin A is abundant in fruits and vegetables, which make up the core component in the Prasouda Diet, so this is easily covered in your daily consumption.  You can eat things such as broccoli, cantaloupe, and carrots.

Further Reading

There are many other vitamins and minerals that you should consider for eating a healthy diet during pregnancy.  The above guide is merely a recommendation.  For best results, consult your doctor beforehand.

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