Surely we readers know that pregnancy nutrition is more important than ever in pregnancy. Getting the right nutrition is the best way for your baby to have a perfect start – moreover, it also contributes to a safer and more comfortable pregnancy. Now, let’s learn with Hello Bacsi about eating issues in pregnancy to choose for yourself the most suitable foods for both mother and child.
What to eat during pregnancy?
During pregnancy, the woman must ensure to provide the body with the following foods:
- Vegetables and fruits are rich in vitamins and fiber (such as amaranth, jute, spinach, spinach, spinach, cabbage, celery, gac, carrot, pumpkin, papaya , mango, sweet potato, etc.);
- Whole grains and legumes. Products made from milk (cheese, yogurt, etc.);
- Lean meats, skinless chicken, fish and cooked legumes;
- And finally, make sure to drink enough water (about 8 glasses a day).
The nutrition diet for pregnant mothers
When, where and how much food to eat is often very flexible, depending on the needs of each pregnant mother.
In the first month of your cycle, choose your own snacks in the morning and more at dinner if you’re suffering from pregnancy. But by the end of pregnancy, you will need a more and less breakfast for dinner. Because it is a time when heartburn is a common problem.
Do not use or limit the amount of caffeine in tea and coffee. Also avoid the use of alcoholic beverages and tobacco. Although there are no safety limits on the use of alcoholic beverages, abstaining during this time is really a boon for pregnant women.
Supplement folic acid for pregnant women to prevent deformities for children
Folic acid found in tomatoes, broccoli, asparagus, orange potatoes, avocado, egg yolks, etc. is a must in the diet. Nutrition experts agree that pregnancy is the best time when mothers need to absorb large amounts of vitamins and minerals
Women taking folic acid supplements during conception will be an important factor to help infants limit the risk of birth defects such as neural tube defects (NTD) , a form of birth defects In the early stages of development of the neural tube causes abnormal brain development and spina bifida.
Reasonable weight during pregnancy
If the mother becomes pregnant but does not gain weight enough, the baby will be born underweight and this will cause the baby to face many health problems later. Therefore, understanding the weight, how much and when it is very important.
Weight gain during pregnancy
During the routine prenatal check-up, moms should focus on the fact that the baby is developing normally rather than worrying about the number on a scale. Because the mother’s weight is difficult to determine whether it is the weight of the fetus , her own weight or the amount of fluid in the body.
The total number of calories needed per day in pregnancy depends on the height of the woman, 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’s (IOM) guidelines for complete weight gain during full term pregnancy recommend that:
- Women who are underweight, with a Body Mass Index (BMI) below 18.5 should increase by 28 to 40 lbs. (12.7 to 18 kg).
- Women of normal weight, with a BMI of 18.5 to 24.9, should increase 25 to 35 lbs. (11.3 to 15.8 kg).
- Overweight women, with a BMI of 25.0 to 29.9, should gain 15 to 25 lbs. (6.8 to 11.3 kg).
- Women who are obese, have a BMI of 30.0 or higher, should increase 11 to 20 lbs. (5 to 9 kg).
Weight gain rate
IOM guidelines suggest that pregnant women gain from 1 to 4.5 lbs. (0.45 to 2 kg) of total during the first trimester of pregnancy. The guidelines recommend that low and normal weight women gain an average of 0.45 kg per week during the second and third trimesters of pregnancy. For overweight and obese women about half that number every week during the second and third trimesters of pregnancy is best.
IOM’s guidelines for weight gain during pregnancy when women are 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 case the mother elected to gain too much weight, it will increase the risk of gestational diabetes , hypertension and many obstacles during labor and delivery. Conversely, if the weight gain is too small, the mother will be at risk of preterm birth , low birth weight (or both) associated with the problem of difficult birth. Therefore, a stable weight gain is best for the mother herself, the body, pregnancy and especially for the baby. Lose 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
Pregnancy morning sickness
When a mother has morning sickness symptoms, the biggest mistake she can make is thinking that if she doesn’t eat, she will feel better.
The exact cause of morning sickness is unknown, but it can be caused by hormonal changes or lower blood sugar levels, ( Mayo Clinic ). Therefore, pregnant women will feel nauseous, especially in the first trimester of pregnancy. Also, if the pregnant mother suffers from severe morning sickness, you may be pregnant with multiple pregnancies.
To ease morning sickness, it is better to eat small amounts of unscented food. Because the smell can also cause stomach discomfort.
Pregnant mothers crave whether good material?
Women will often crave a particular food or extremely dislike a food during pregnancy.
Some common cravings are sweets, salty foods, red meat or liquids. Usually, cravings are the way your body expresses that it needs a specific nutrient. Such as lots of extra protein or liquid to quench thirst.
Prejudice: pregnancy is eating for two people
When people say a pregnant woman is “eating for two”, that doesn’t mean she needs to consume twice the amount of food or twice her calories.
For the first trimester, women only need the same basic calorie needs 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 add 300 calories during the third trimester as the baby is growing rapidly.
The articles of us is for reference only, not a substitute for medical diagnosis or treatment.