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Taking Care of Nutrition in Pregnancy

Eating a healthy and balanced diet is a must for good health and is even more essential for a woman who is pregnant. Your baby’s health depends on what you eat. If you are well nourished, your baby is also well nourished. A healthy and correct diet helps the proper development of the fetus.

A balanced diet is one that contains foods in adequate amounts from all food groups. Therefore, you should incorporate the suggested nutrients:

Fats: Fat deposits at the time of pregnancy in the mother’s body are later used during lactation. Although the calorie requirement depends on person to person, doctors usually recommend an extra intake of 300 calories per day.

Protein: This is one of the most important nutrients for the body. Pregnant women should consume 60 grams of protein per day. This helps the fetus to develop rapidly during the later stage of pregnancy.

Iron: Iron requirement increases during pregnancy. A pregnant woman should take 30 mg of iron per day. Some iron-rich foods are lean red meat, poultry, fish, whole-wheat bread, and dried fruit.

Calcium: 1,000 mg of calcium a day is a must for a pregnant woman. In case you are not able to get your diet, taking a calcium supplement is a good option. Calcium needs are particularly high during pregnancy because it is vital for the formation of teeth and bones of the fetus.

Water: Pregnant women are more prone to constipation, urinary or bladder infections. Drinking at least eight glasses of water every day will prevent these problems. In addition, lack of water can lead to premature or premature birth. Avoid coffee, tea and caffeinated drinks.

Foods to avoid during pregnancy

Caffeine: Caffeine consumption can cause miscarriage as it increases heart rate, blood pressure and sweat production. Caffeine intake can also prevent the proper growth of the fetus. Therefore, even drinks such as coffee, cola, hot chocolate, chocolate and various nuts should be avoided during pregnancy.

Alcohol: drinking is not only harmful to the health of the mother, but it can also have negative effects on the fetus. Drinking can cause a condition known as FAS or fetal alcohol syndrome. It can also cause learning disabilities, body weight, eye sight problems and other deformities in the child.

Fish, meat and poultry: You should not eat raw meat, seafood and poultry. A high level of mercury in seafood can delay a child’s brain growth.

Fats, sweeteners and oils only provide flavor to food, but have no nutritional value, so use less of them. Eating a balanced diet will ensure fewer problems during labor and pregnancy.

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