Nutrition For Pregnant Women

It's important to note that weight increase during pregnancy is a sign of excellent health, and the number of calories a pregnant woman should consume is determined by her pre-pregnancy weight. It is worth noting that the period of pregnancy is never suitable for losing weight; This negatively affects the health of the mother and her child.

Pregnant Woman Diet In The First Months

Eating a healthy and balanced diet during pregnancy does not mean eating large amounts of food, if the mother is of normal weight and does not suffer from low weight, she does not need additional calories during the first three months, In fact, there is no magic mixture for a Pregnant Woman Diet. As the basic principles of healthy eating during pregnancy are quite similar to the health principles for all people, and they are as follows:

eat fruits and vegetables in abundance; It provides the body with fibers that aid digestion, and various vitamins and minerals, such as iron, vitamin C, vitamin A, and folic acid.
Eat whole grains.
Eat lean protein.
Focus on healthy fats, such as nuts and seeds, focus on foods rich in unsaturated fats such as omega-3s, and avoid trans fats and saturated fats.
Stay away from fast food, sweets, and foods rich in sugar that provide the body with extra calories and do not provide the nutrients important for the growth and development of the fetus.

Important Nutrients For Pregnant Women

Folic acid: known as vitamin B9, helps reduce the risk of neural tube defects, serious abnormalities of the brain and spinal cord in a child. Pregnant mother needs 400 to 800 micrograms daily before and during pregnancy. Rich sources of folic acid: veggies, citrus fruits, dry beans, and peas.

12 HEALTHY FOODS THAT ARE HIGH IN FOLATE (FOLIC ACID)

Calcium: Calcium plays a key role in building a child's bones and teeth, and is involved in the functions of the nervous system, blood circulation, and muscle formation. The needs of the expectant mother: 1000 milligrams per day, and if the mother is a teenager, she needs 1,300 milligrams per day. Rich sources of calcium: dairy products, and it is preferable to choose products fortified with vitamin D, and some fortified cereals and juices contain calcium.

Vitamin D: Vitamin D helps build and strengthen the baby's bones and teeth. Pregnant mother needs 600 international units daily. Rich sources of vitamin D: Oily fish, such as salmon, other options include fortified milk and fortified orange juice.

Protein: Protein plays a major role in the development of the baby throughout pregnancy. A pregnant woman needs: 71 grams per day. Rich sources of protein: Lean meat, poultry, fish, and eggs are rich sources of protein, and it can also be obtained from other sources such as legumes, nuts, and seeds.

SOURCES OF PROTEIN: 22 HIGH PROTEIN FOODS TO EAT

Iron: Iron helps prevent iron deficiency anemia; As iron enters the formation of hemoglobin, a protein found in red blood cells that carries oxygen to cells and tissues, and during pregnancy, the mother needs a double amount of iron compared to non-pregnant women, to provide adequate oxygen to the baby, and it can cause severe anemia caused Iron deficiency during pregnancy increases the risk of premature birth, low birth weight, and postpartum depression. Pregnant mother needs: 27 milligrams per day. Sources of iron: Lean red meat, poultry, and fish are good sources of iron. Additionally, morning cereals and vegetables with added iron can be consumed. It is worth noting that iron from animal products is more easily absorbed, while iron absorption from plant sources or iron pills can be increased by eating them with sources rich in vitamin C, such as orange juice, tomato juice, and calcium-rich foods with cereals should be avoided. Iron; It may reduce its absorption.

Water: Water helps prevent constipation, hemorrhoids, and excessive swelling, and helps reduce the risk of urinary tract and bladder infections. The expectant mother's needs are estimated at ten cups (2.4 liters) of fluids such as water, juices, and others per day, but high-sugar drinks should be avoided, and it is also advised to reduce caffeine sources; As some studies suggest a link between high amounts of caffeine and miscarriage and low birth weight, the expectant mother should focus on healthy drinks, such as fresh fruit, milk, juice, and water.

Nutritional Supplements

You should consult your doctor about taking nutritional supplements such as iron pills, calcium, and others; The mother may suffer from a lack of some nutrients despite following a healthy diet, so nutritional supplements during pregnancy help to meet the needs of different nutrients.

Foods That Are Not Safe For Pregnant Woman

Some foods can be dangerous during pregnancy; They contain harmful bacteria, and these foods include: