A woman’s body needs to be fed during pregnancy to be able to do this task. In this article, we discuss nutritional and Pregnancy Nutrition advice that can be consulted on a healthy diet that meets the needs of the mother and her unborn child. Why do we eat healthy foods during pregnancy?
A healthy diet is essential for a child’s normal growth, which reduces the likelihood of premature delivery, low birth weight, and other problems. It also prevents the mother from gaining weight and gestational diabetes, reducing the likelihood of the need for cesarean section and protecting her from vitamin and mineral depletion and anemia.
The mother’s caloric intake increases with gestational age. The average caloric requirement of a pregnant mother is:
- In the first trimester of pregnancy: 1800 calories.
- second trimester of pregnancy: 2200 calories.
- last third: 2400 calories.
Total weight of the mother during pregnancy
The amount of weight gain during pregnancy varies from woman to woman and is related to several factors, and in general, the total weight gain is:
- Moderate weight: 11-16 kg.
- Overweight women: 4-9 kg.
- Underweight women and pregnant women with two twins or more: 16-20 kg.
Changes in eating habits during pregnancy:
Women are hungry during pregnancy and the amount of food they eat increases, they may prefer in the first trimester of pregnancy to have a light breakfast and a larger evening meal due to morning sickness. In the last trimester of pregnancy, the opposite occurs, eating a large meal in the morning and a snack in the evening due to the development of infectious heartburn that occurs at night.
Birth spot: The cause of this phenomenon is not known and may be due to hormonal changes that occur during pregnancy, and the birth spot appears in the first trimester of pregnancy and ends, as the pregnant woman is thirsty for a certain type or type of food. It is normal as long as the pregnant woman is thirsty for food, and the birthmark requires a medical evaluation when other substances such as dirt are desired.
womens needs a good liquid, preferably by avoiding sweet liquids containing caffeine.
Pregnancy Nutrition recommended to obtain vitamins and minerals from their natural sources, but each registrant should take folic acid supplements to prevent defects in neural tube formation, as well as iron and some vitamins if necessary.
Vegetables and fruit:
These foods provide vitamins and minerals, as well as fiber to help fight constipation during pregnancy. You should get at least four or five different servings of fruits and vegetables a day. They can be fresh, dried, canned or frozen, and fresh is the best. Eat one serving of citrus fruits and two servings of leafy green vegetables per day.
Wash fruits and vegetables thoroughly before eating them to avoid infection
These foods are important sources of energy and nutrition during pregnancy, as well as containing fiber and vitamins. Bread, potatoes, pasta, rice, cereals, maize, oats, and their derivatives should represent one-third of the daily food intake. Whole grains and their products are preferred over peeled grains. Brown rice is also better than white rice.
It is important to obtain protein-rich foods from these foods on a daily basis: legumes, fish, poultry meat, beef, eggs, etc. Choose fresh and tender meats. Be sure to remove the skin from the chicken meat and do not add large amounts of oil during cooking.
The meat must be cooked sufficiently and make sure that it is made by studying the color of the meat so that it is not pink or red.
It is essential to eat two servings of fish per week, one serving of fatty fish such as salmon and sardines, without overeating because they may contain contaminants (at least two servings of fatty fish per week).
Milk and dairy products:
Milk, cheese, and yogurt are important foods during pregnancy because of their high calcium and other nutrients.
Skimmed milk (partially or completely) is the best option, and it is advisable to choose less sweet varieties. Some women prefer to consume milk substitutes such as soy milk;