Pregnancy and proper nutrition
Proper nutrition during pregnancy ensures access to various nutrients, such as vitamins, minerals, proteins, carbohydrates, and healthy fats; The pregnant woman needs to increase the amount of food she eats; To meet the body’s need during this period, the American Pregnancy Association recommends an additional 300 calories increase to the basic needs of women during pregnancy, and it is also advised to avoid diets to reduce weight at this stage; Because it can cause harm to the child, it is also advised not to overeat during this stage.
Proper nutrition for pregnant women
A healthy diet is important for a pregnant woman to obtain the various nutrients that her body and her fetus need. The following is an explanation of the types of foods that should be available in her diet:
- Vegetables and fruits: Pregnant women are advised to eat five to seven servings of vegetables and fruits a day, and it is preferable that the portions of vegetables be more than fruits, knowing that these foods can be eaten dried or frozen, and on the other hand, juices can be taken, but it is advised By choosing types that do not contain sugar or added salts; Where natural sugar can affect blood sugar levels, and may cause tooth damage.
- Carbohydrates: Pregnant women are advised to eat whole foods from this group, and there are many starchy foods that can be eaten, such as: Plantains, potatoes, yams, and whole grains, such as brown rice, quinoa, In addition to bread, pasta, and biscuits.
- Proteins: Pregnant women are advised to eat foods rich in proteins, such as chicken, lean meat, and fish; The American Pregnancy Association recommends eating (75-100) g of protein per day, and the doctor can recommend increasing the amount, if the pregnant woman suffers from thinness, or if her condition is serious, and on the other hand, it is possible to eat two servings, or more than fish per week; So that only one portion of it is fatty fish, such as: mackerel (in English: Mackerel), and sardines.
- Milk products: Milk products are good sources of calcium, and these products include: cheese, dairy, and milk. Pregnant women are advised to eat low-fat and sugary foods.
- Legumes and grains: Legumes and whole grains contain B vitamins, such as: riboflavin (in English: Riboflavin), niacin (in English: Niacin), and folate. They also contain some minerals, such as selenium, magnesium, and zinc; Where the fetus needs these elements for the growth of the various organs of the body, given that folate helps reduce the risk of a child having spina bifida, and on the other hand, these foods provide energy that helps build the placenta and tissues in the pregnant woman’s body. .
- Dietary fiber: pregnant women are advised to eat (20-35) g of fiber on a daily basis; It helps prevent constipation and hemorrhoids, and fiber can be obtained from whole grains, legumes, vegetables, and fruits.
- Fat: Pregnant women are advised to eat moderate amounts of fat, and to avoid foods that contain large amounts of it, such as: fried foods, and products that contain saturated fats. It is worth noting that it is unsafe to get rid of all types of fat suddenly; As the essential fatty acids are important for the health of the pregnant woman, including omega-3 acids, and there are many food sources of healthy fats, such as: Walnuts, avocados, sunflower seeds, pumpkin seeds, flaxseed, and olive oil, which benefit These baby fats are in his developing brain.
- Fluids: Fluids are one of the important elements of a healthy diet. Therefore, pregnant women are advised to drink at least eight glasses of fluids on a daily basis, and on the other hand, drinking water reduces the chance of constipation and hemorrhoids, and increasing the amount of urine helps reduce the risk of urinary tract infection, which can be dangerous to the body. The health of the mother and the fetus.
Important nutrients for the health of a pregnant woman
A pregnant woman needs many nutrients; In order to maintain her health, and the health of the fetus during pregnancy, it is important to consult a specialist before taking any type of pregnancy nutritional supplement, and here are some of the most important elements:
- Folic acid: the body needs folic acid; For the formation of red blood cells, and important chemical signals in the nervous system, and also has a role in the process of DNA formation (English: DNA), and preventing the fetus from neural tube defects (English: Neural tube defects); It is recommended to eat 400 micrograms of folic acid per day before pregnancy, and 600 micrograms per day during pregnancy, and it is worth noting that there are some foods that contain this element, such as: cooked green leafy vegetables, fortified cereals, asparagus, avocado, and others.
- Vitamin C: The body needs vitamin C constantly; As it cannot be stored, the recommended daily requirement for pregnant women of this vitamin is the equivalent of 85 mg, knowing that it can be obtained by eating citrus fruits, fruits, and vegetables on a daily basis.
- Vitamin D: The body can produce vitamin D when exposed to sunlight, and this vitamin is found in a few food sources, such as: fish liver oil and fortified milk, and the doctor may give vitamin D supplements as needed.
- Calcium: Calcium is an important element for the health of teeth and bones. It also has an important role in the process of developing heart functions, other muscles, and the blood clotting system. It is worth noting that the fetus needs large amounts of calcium; For growth, the recommended value of calcium is up to 1000 mg per day for a pregnant woman, and this element can be taken from milk and its products, juices, fortified bread, green leafy vegetables, and cooked beans, and it is also worth noting that food supplements that are usually taken only before birth, on (150-200)mg; That is, it is not sufficient alone to provide the body with its need of this element during pregnancy.
- Iodine: Iodine is an important element for thyroid gland functions and metabolism regulation; A pregnant woman needs 220 micrograms of this element daily, and it can be obtained from iodized salt, eggs, milk, and brewer’s yeast.
- Iron: Iron is an important element for women’s health, and its deficiency can lead to anemia. Red meat is one of its most important sources. Non-heme iron can also be obtained from plant sources, such as spinach, lentils. , some types of beans, and blackstrap molasses (in English: Blackstrap molasses), note that these sources need to be taken with sources of vitamin C; To improve iron absorption.
Foods that pregnant women should avoid
There are some foods that may be considered unsafe for the health of a pregnant woman. Therefore, it is recommended to avoid it during pregnancy, and these foods include the following:
- Unpasteurized milk and cheeses made from it.
- Raw seafood.
- Soft cheeses, and Mexican cheese.
- Undercooked meat and poultry.
- Raw or undercooked eggs.
- Liver, its products, and fish oil supplements.
- Swordfish (English: Swordfish), and Marlin (English: Marlin), and it is recommended to avoid eating more than two tuna slices per week; These fish contain mercury, which may harm a child’s nervous system.
- caffeine; It is recommended not to take more than 200 mg of it per day; That’s the equivalent of two cups of tea, or instant coffee.
Other tips for proper nutrition during pregnancy
There are several other tips that help a pregnant woman maintain her health during pregnancy, including the following:
- Eating small meals frequently during the day, especially for women who suffer from nausea, heartburn, or indigestion; Eating large meals in this case leads to a feeling of discomfort, and healthy snacks can be eaten between main meals.
- Avoid eating foods full of sugar, or canned snacks, and processed foods, and try to get healthy alternatives to these foods, and small amounts of sweets can sometimes be eaten.
- Eat breakfast on a daily basis, and a pregnant woman who suffers from nausea can eat a piece of dry toast as soon as she wakes up, then eat breakfast at another time in the morning.
- Avoid eating spicy and greasy foods in case of heartburn, chewing food slowly, drinking fluids between meals and not during meals, and not lying down immediately after eating.
- ^ ABT Holly Ernst (29-8-2018), “Healthy Diet During Pregnancy”, www.healthline.com, Retrieved 10-12-2018. Edited.
- ^ APT “Your pregnancy diet: The basics of eating well”, www.babycenter.com,5-2016, Retrieved 10-12-2018. Edited.
- ^ AB “Diet for a healthy pregnancy”, www.babycentre.co.uk, Retrieved 10-12-2018. Edited.
- ↑ Carla Miller, “Health tips for Pregnant Women”, www.niddk.nih.gov, Retrieved 10-12-2018. Edited.
Proper nutrition for pregnant women