How is the correct diet for pregnant women?

Surely all readers of aFamilyToday Health know that nutrition for pregnant women is more important than ever. Because a well-balanced diet is the best way to get your baby off to a perfect start - moreover, it also contributes to a safer and more comfortable pregnancy. Now, let's study with aFamilyToday Health about eating issues during pregnancy to choose the foods that are most suitable for both mothers and children.

What to eat during pregnancy?

During pregnancy, the woman must ensure adequate supply of the following foods:

Vegetables and fruits rich in vitamins and fiber (such as amaranth, jute, spinach, spinach, greens, cabbage, celery, gac, carrots, pumpkin, papaya , mango, sweet potato, ...);

Whole grains and legumes. Products made from milk (cheese, yogurt, ...);

Lean meats, skinless chicken, fish and cooked beans;

And finally make sure to drink enough water (about 8 glasses per day).

Nutrition eating instructions for pregnant mothers

When, where, and how much to eat is often very flexible, depending on the needs of each pregnant woman.

During the first month of your cycle, choose a snack in the morning and eat more at dinner if you are suffering from pregnancy. But by the end of your pregnancy, you will need a more and less breakfast for dinner. Because that's the period of time when heartburn was a common problem.

Do not use or limit the amount of caffeine in tea or coffee. Also avoid alcohol and tobacco use. Although there are no safe limits on alcohol consumption, abstinence during this time is really a benefit for pregnant women.

Supplementing folic acid for pregnant women to prevent birth defects

Folic acid found in tomatoes, broccoli, asparagus, orange potatoes, butter, egg yolks ... is a must-have substance in the diet. Nutrition experts all agree that pregnancy is the best time for mothers to absorb large amounts of vitamins and minerals.

Folic acid is found in tomatoes, broccoli, asparagus, orange potatoes, butter, egg yolks ...

Women taking folic acid supplements around the time of conception will be an important factor in reducing the risk of birth defects such as neural tube defects (NTD) , a form of birth defect. In the early stages of neural tube development causes abnormal brain development and spina bifida. ( 1 ) (2) ( 3 )

Learn more:  7 foods rich in folic acid are good for pregnant women

Reasonable weight during pregnancy

If the mother is pregnant but does not gain enough weight, the baby will be born underweight and this will cause the baby to face a lot of health problems in the future. Therefore, it is very important to know how to weigh, how much to gain and when.

Weight gain during pregnancy 

During regular prenatal check-ups, mothers should focus on the fact that the baby is developing normally rather than worrying about the number on the scale. Because the mother's weight is difficult to determine whether it is the weight of the fetus , the mother's weight or the amount of fluids in the body.

The total number of calories needed per day during pregnancy depends on a woman's height, her weight before pregnancy and her daily activity level. In general, underweight women need more calories during pregnancy; Overweight and obese women need less of them.

The Institute of Medicine (IOM) guidelines on complete weight gain during full term recommend that:

Underweight women, with a Body Mass Index (BMI) below 18.5, should gain 28 to 40 lbs. (12.7 to 18 kg).

Women of normal weight, with a BMI of 18.5 to 24.9, should gain 25 to 35 lbs. (11.3 to 15.8 kg).

Women who are overweight and have a BMI of between 25.0 and 29.9 should gain 15 to 25 lbs. (6.8 to 11.3 kg).

Obese women, with a BMI of 30.0 or higher, should gain 11 to 20 lbs. (5 to 9 kg).

Weight gain rate

The IOM guidelines suggest that pregnant women gain from 1 to 4.5 lbs. (0.45 to 2 kg) total during the first trimester of pregnancy. The guidelines recommend that light and normal women gain an average of 0.45 kg per week during the second and third trimesters of pregnancy. For overweight and obese women, an increase of about half that number per week during the second and third trimesters of pregnancy is best.

Twins

IOM guidelines for weight gain during pregnancy in twins are as follows:

Underweight: 50 to 62 lbs. (22.6 kg to 28.1 kg).

Normal Weight: 37 to 54 lbs. (16.7 to 24.5 kg).

Overweight: 31 to 50 lbs. (14 to 22.6 kg).

Obesity: 25 to 42 lbs. (11.3 to 19 kg).

In the case of a pregnant mother gaining too much weight, it will increase the risk of gestational diabetes , increase blood pressure and many problems during labor and childbirth. Conversely, if you gain too little weight, the mother will run the risk of premature birth , underweight babies (or both) with the problem of difficult birth. Therefore, a stable weight gain is the best for the pregnant mother herself, for her body, her pregnancy and especially for her baby. Gain very little weight during the first trimester and about 0.45 kg per week during the last two months of pregnancy.

Misconceptions about nutrition for pregnant women

Morning sickness in pregnancy

When a mother has symptoms of morning sickness, the biggest mistake she can make is to think that if she is pregnant, she will feel better.

The exact cause of morning sickness is unknown, but it could be caused by hormonal changes or lower blood sugar levels, according to the Mayo Clinic . So pregnant women will feel nauseous, especially in the first trimester of pregnancy. Also, if you are pregnant with severe morning sickness, you may be pregnant with multiple pregnancies.

To ease morning sickness, it is better to eat a small amount of food that has no smell. Because the smell can also upset the stomach.

Whether pregnant mothers have good appetite?

Women will often have an involuntary craving for a certain dish or a extreme dislike of a food during pregnancy.

Some common cravings are sweets, salty foods, red meat or liquids. Usually, cravings are the way your body expresses it needs a specific nutrient. Such as plenty of protein or liquid supplements to quench thirst.

Prejudice: pregnancy is for two people

When people say that a pregnant woman is "eating for two," it doesn't mean she needs to consume twice as much food or twice as many calories as her own.

During the first trimester, women only need the same basic caloric needs as before pregnancy. The recommended weight gain is 1 to 4 pounds during these three months.

At the same time, pregnant women should add 200 calories to their regular diet during the second trimester. And 300 extra calories in the third trimester as the baby is growing rapidly.

aFamilyToday Health does not offer medical advice, diagnosis or treatment.