
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:
- Uncooked seafood, such as sushi.
- Unpasteurized milk, and cheeses made from it.
- Raw or undercooked meat and poultry.
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