Intelligent food choices are the cornerstone of the nutritional process during pregnancy. Learn how much you should eat.
Eating healthy foods during pregnancy is one of the best things you can do for yourself and your baby. After all, the food you take is your baby's main source of nutrition. Smart food choices help your baby develop and grow. Check out the program below for a 25-year-old woman of normal weight who exercises for 30-60 minutes every day. If you're older, a little overweight, or have a fairly rigorous exercise program, your nutritional needs during pregnancy may differ.
Nutrition During Pregnancy: Cereal Consumption
Grains meet your basic carbohydrate needs, that is, the main source of energy in the body. Many whole grain and fortified products contain fiber, iron, B vitamins, various minerals and a small amount of protein. Bread and breakfast cereals fortified with additional nutrients help you get enough folic acid.
What to eat during pregnancy: Make sure that at least half of the grains you consume daily are whole grains. If this ratio is too high for you, don't worry; It may not be as much as you think. You can meet most of your daily cereal needs with a bowl of breakfast cereal enriched with additional nutrients in the morning, a sandwich made with two slices of wholemeal bread at noon, and whole wheat pasta in the evening.
To get the most out of your diet during pregnancy, shop for sweet cereal, whole grain bread, brown rice, whole wheat pasta, and wholemeal bread. Try barley soup, stews, baked goods, and salads. Look for products that contain whole-grain nutrients (like wholemeal flour) in the ingredient list.
Vegetables and fruits during pregnancy
Vegetables and fruits have an important place in terms of nutrition during pregnancy as they provide various vitamins and minerals as well as fibers that facilitate digestion. Vitamin C, found in many fruits and vegetables, helps your baby and you absorb iron and have healthy gums. Dark green vegetables contain vitamin A, iron and folic acid, which are other important nutrients during pregnancy.
What to eat and drink? : Make a vegetarian pizza. Add extra vegetables to your baked goods.If you're tired of apples, oranges, and green beans, try something different. Try apricot, mango, pineapple, sweet potato, pumpkin or spinach. Make a snack mix using dried vegetables. This includes juices, but remember, drinking too much juice can cause unwanted weight gain.
Nutrition During Pregnancy: meat, poultry, fish, eggs and legumes.
Foods in this group contain plenty of protein, B vitamins and iron. Protein is an important nutrient for the development of your baby, especially in the second and third trimesters, in terms of nutrition during pregnancy.
What to eat? : Try wholemeal toast with peanut butter for breakfast. Have scrambled eggs or an omelet at noon. Have your dinners fillet of salmon. Add chickpeas or black beans to your salad. Snack on a handful of soybeans.
If traditional protein sources aren't your thing (possibly in the first trimester), try other alternatives. As well as omega-3 fatty acids, fish is an excellent source of protein and contributes to your baby's brain development. Avoid mercury-rich fish; like mussels etc…
Nutrition during pregnancy : dairy products
The calcium in dairy products and calcium-fortified soy milk helps support your baby's bone and tooth formation. Dairy products also contain vitamin D and protein.
What to eat and drink? : Eat yogurt for your afternoon snack. For the milk in the breakfast cereal bowl. Drink a glass of skim milk with your evening meals. Add low-fat cheese to your salad.
If you're having trouble digesting dairy products, get creative. For calcium-fortified orange juice. Try lactose-reduced or lactose-free products. Use products that break the lactase enzyme while eating or drinking dairy products.
Nutrition During Pregnancy: Water Consumption
Water delivers nutrients from your meals to your baby. It also helps to prevent constipation, hemorrhoids, excessive swelling and urinary tract or bladder infection. As your pregnancy progresses, consuming too little water can cause premature birth or premature birth.
How much water to drink: It is recommended to consume an average of 10 glasses (2.3 liters) of liquid during pregnancy. Water, fruit juices, coffee, tea and soft drinks meet your daily fluid needs. But remember, some drinks are high in sugar, which can lead to unwanted weight gain. Due to potential effects on your developing baby, your doctor may limit your daily caffeine intake to less than 200 mg during pregnancy.
Fats, oils and sweets during pregnancy
There is no minimum requirement for fat and sugar intake. As long as you're getting the nutrients you need and are at your target weight, it's acceptable to have an occasional getaway. To avoid overdoing it, keep your portion in check and choose foods that are low in sugar and fat.
Learn about nutritional supplements during pregnancy
Even women who eat healthily every day can be deficient in some important nutrients. Prenatal vitamins taken daily (ideally, starting 3 months before the onset of pregnancy) help fill all the gaps. If you follow a strict vegetarian diet, have had bariatric surgery or have chronic health conditions (eg diabetes), your doctor may recommend that you take certain supplements. Always consult your doctor before taking a new vitamin or supplement during pregnancy.
Twin or multiple pregnancy
If you are having a twin or multiple pregnancy, you will likely need more nutrients and calories than a woman who is pregnant with a single baby. Talk to your doctor about what and how much to eat.
