Womens Health - Pregnancy nutrition is for all women of childbearing age

Womens Health - Pregnancy nutrition is for all women of childbearing age

During pregnancy, your nutritional needs will increase. Even before you get pregnant, it's a good idea to make every effort to eat healthily and take a women's multivitamin. A prenatal multivitamin is a better choice during pregnancy.

Let's start with the recommended daily food intake during pregnancy.

DURING PREGNANCY:

7 or more fruits and vegetables(3 fruits / 4 vegetables)

Fruits and vegetables high in vitamin C are the best. These include strawberries, melons, oranges, papaya, tomatoes, peppers, greens and broccoli.

9 or more whole grains

A fortified breakfast cereal with iron and folic acid is the best way to start the day. Fortified bread, rice, pasta and any whole grain product are your other choices.

4 or more dairy products

Low-fat or fat-free milk, yogurt and cheese are the obvious choices.

60 grams of protein(two or more 2-3 ounce servings of lean meat)

Other sources of protein include eggs, nuts, dried beans and peas.Do not eat undercooked or undercooked meat or fish. (NO SUSHI) Do not eat deli meat

PREGNANCY NUTRITION FACTS

Fish

Some fish have higher mercury levels than others. Mercury can cause problems with your growing baby's brain and nervous system.

Avoid fish completely:

Hai
Swordfish
King mackerel
golden snapper
white snapper

Restrictions on eating fish:
Limit your intake of fish to 12 ounces per week
Limit your intake of white tuna or tuna steak to 6 ounces per week

Safest to eat:
shrimp
Salmon
catfish

light tuna

Weight

Calorie intake should only be increased by 300 per day during pregnancy for an average woman.
Weight gain should be between 28 and 40 pounds for women who are underweight during pregnancy.
Women who are overweight during pregnancy should only gain 15-25 pounds.
Weight gain should be about 2 to 4 pounds in the first trimester and 3 to 4 pounds per month in the remaining period.
Excessive weight gain is difficult to lose after pregnancy as body fat increases by up to a third during pregnancy.
Breastfeeding burns 500 or more calories per day, making it easier to lose weight.
Ask your doctor about your specific healthy weight gain.

Vitamins and minerals

Check the RDA table for your needs during pregnancy.

Folic acidis a particular problem because a deficiency can lead to birth defects of the neural tube. Your multivitamin should contain 400 mcg of folic acid. Birth defects occur before you even know you're pregnant. Therefore, if you are of childbearing age, always take a multivitamin with folic acid.

Vitamin CTaking more than 500 mg/day may cause your baby to be born dependent on large amounts of vitamin C.

ironis also of particular concern because the average American diet does not provide enough iron during pregnancy. If your prenatal multivitamin does not contain enough iron, your doctor will prescribe an additional supplement. Iron is needed for you and the baby to have healthy teeth, bones and blood.

WaterOften overlooked during pregnancy, but crucial for you and your baby. It transports nutrients from your body to the baby and prevents constipation, hemorrhoids, swelling and urinary tract infections. A minimum of 6 8-ounce glasses per day is required. Juice can count towards your 6 glasses, but be careful of the extra calories. Any caffeinated drink actually reduces the fluid in your body and cannot count towards your 6 glasses.

calciumis needed by you and the baby for strong teeth and bones. During pregnancy you need 1,000 mg/d and 1,300 mg/d if you are under 18 years old.

Alcohol consumption

There is no safe time or amount of alcohol to consume during pregnancy. No alcohol is the only way to ensure your baby's health. Any alcohol you drink passes through the umbilical cord to your baby. Alcohol affects the baby's growth, the baby's brain and can cause birth defects. These effects remain with your unborn child for the rest of their life. FASD (Fetal Alcohol Spectrum Disorders) is the name given to anyone who is affected by their mother's alcohol consumption during pregnancy. Problems with learning, memory retention, and hearing are just a few things alcohol can do to your child.

caffeine

Caffeine in large amounts can lead to low weight babies. It also reduces the amount of vital water in your body. Although not yet proven, some studies suggest that it may harm the fetus. Although it is not as dangerous as alcohol, it should still be avoided.

diabetic

Diabetics can have normal babies like any other woman. There are just a few things you need to pay attention to.
1. Keep your blood sugar under control for at least 3 months before becoming pregnant.
2. Make sure you always get enough folic acid (400 mcg / d) during the birth of your child.
3. Don't let your blood sugar get too high during pregnancy. This can lead to birth defects or your baby may have problems with blood sugar levels

Ways to Control Morning Sickness

* Eat 6 small meals instead of 3 large ones

* Don't go for long periods of time without eating

* Do not drink liquids with your meals

* Do not eat fatty, spicy or fried foods

* Avoid unpleasant smells

* Don't be tired