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

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

Your nutritional needs will increase during pregnancy. Before you get pregnant, it is a good idea to make every effort to eat healthy and take a multivitamin preparation for women. A pre -born multivitamin preparation is a better choice during pregnancy.

we start with the recommended daily food intake during pregnancy.

during pregnancy:

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

fruit and vegetables with high vitamin C content are the best. These include strawberries, melons, oranges, papaya, tomatoes, peppers, vegetables and broccoli.

9 or more whole grain products

A enriched breakfast flakes with iron and folic acid is the best start to the day. Enriched bread, rice, pasta and every whole grain product are your different choice.

4 or more dairy products

low -fat milk or fat -free milk, yogurt and cheese are the obvious choice.

60 grams of protein (two or more 2-3 ounces portions of lean meat)

Other sources of protein are eggs, nuts, dried beans and peas. Do not eat any uncooked or uncooked meat or fish. (No sushi) Do not eat delicatessen

pregnancy nutritional facts

Fisch

Some fish have a higher mercury content than others. Mercury can cause problems with the brain and the nervous system of your growing baby.

Fish to avoid:

Hai
sword fish
Königsmandrel
Golden Schnapper
white snapper

Restrictions on fish meals:
limit your absorption of fish to 12 ounces per week
limit your absorption of white tuna or tuna steak to 6 ounces per week

The safest thing to eat:
shrimp
salmon
wels

Light tuna

weight

The calorie intake should only be increased by 300 a day during pregnancy.
The weight gain should be between 28 and 40 pounds during pregnancy.
Women who are overweight during pregnancy should only increase. 3 to 4 pounds per month.
Excessive weight gain is difficult to lose after pregnancy, since the body fat increases up to a third during pregnancy.
Breastfeeding burns 500 or more calories a day, which makes it easier to lose weight.
Ask your doctor for your specific healthy weight gain.

vitamins and minerals

Check the RDA table for your needs during pregnancy.

folic acid is a special problem because a deficiency can lead to birth defects in the neural tube. Your multivitamin should contain 400 µg folic acid. Birth errors occur before you even know that you are pregnant. Therefore, always take a multivitamin preparation with folic acid at childbearing age.

vitamin C Taking more than 500 mg/day can lead to your baby born depending on large amounts of vitamin C.

iron is also of particular importance, since the average American diet during pregnancy does not provide enough iron. If your pre -born multivitamin does not contain enough iron, your doctor will prescribe an additional addition to you. Iron is needed for you and the baby to have healthy teeth, bones and blood.

water is often overlooked during pregnancy, but is of crucial importance for you and your baby. It transports the nutrients from your body to the baby and prevents constipation, hemorrhoids, swelling and urinary tract infections. At least 6 8-vertical glasses per day are required. Juice can be counted towards your 6 glasses, but pay attention to the additional calories. Every caffeinated drink actually reduces the liquid in your body and cannot be counted towards your 6 glasses.

calcium need 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 younger than 18 years.

alcohol consumption

There is no safe time or amount of alcohol that can be consumed during pregnancy. No alcohol is the only way to insure your baby's health. Alcohol you drink gets to your baby via the umbilical cord. Alcohol influences the baby's growth, the baby's brain and can cause birth defects. These effects remain with her unborn child for her whole life. FASD (Fetal Alcohol Spectrum Disorders) is the name for all people who are affected by their mother's alcohol consumption during pregnancy. Problems with learning, receiving memory and listening are just a few things that alcohol can do to your child.

caffeine

caffeine in large quantities can lead to babies with low weight. It also reduces the amount of vital water in your body. Although not yet proven, some studies indicate that it can damage the fetus. Although it is not as dangerous as alcohol, it should still be avoided.

diabetics

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

Opportunities to control the morning disease

* Eat 6 small meals instead of 3 large

* don't go without eating for a long time

* Do not drink liquids for your meals

* do not eat greasy, spicy or fried foods

* Avoid unpleasant smells

* don't be tired