A Guide To Nutrition During Pregnancy
Below is a guide to proper nutrition during pregnancy. If you are pregnant or have recently given birth, eating the right and healthy diet is extremely important for your health and your baby’s growth. Because you should remember that what a pregnant woman eats and drinks is a source of food for the baby.
For this reason, it is very important to choose options that are well suited to providing the pregnant body with the elements it needs. It is clear that the choice of food must be taken into account in terms of the ideal nutritional parameters for pregnant women.
A pregnant woman needs large amounts of calcium, iron, protein, and folic acid. These nutrients help prevent brain disorders, deficiencies in bone formation, oxygen starvation in the circulatory system, and muscle tissue deficiencies.
Diet During Pregnancy: What Should You Eat?
- Greek yogurt. This dairy product is especially beneficial for expectant mothers. Because Greek yogurt contains more calcium than any other dairy product. It also contains probiotics, which help improve digestive health and prevent infections.
- Legumes, such as lentils, green peas, green beans, and peanuts. These foods contain fiber, folic acid, and many other nutrients. As a result, they help prevent diseases in both mother and child.
- Eggs. Eggs contain some of every nutrient necessary for a healthy diet. One of these elements is choline, a molecule that contributes to the development of the brain both physically and functionally.
- Lean meat. Beef, pork, and chicken are excellent sources of protein, iron, choline, and B vitamins.
- Berries and red fruits. The small berries are bursting with water, healthy carbohydrates, vitamin C, fiber and antioxidants. In addition, they are great for easing anxiety without increasing your caloric intake.
- Avocados. It is a unique fruit because it contains many fatty acids that are good for the body. Avocados also contain vitamins B, K, E and C, as well as potassium and copper. All of these nutrients relieve leg cramps, which unfortunately can often occur during pregnancy.
- Nuts. Nuts are an ideal part of the diet during pregnancy. Because despite their small size, they have a high nutritional value.
Types of food
All foods have nutritional benefits for pregnant women. Below are some examples:
- Grain is an ideal source of energy.
- Fruits and vegetables contain a variety of antioxidants. They are also rich in fiber and vitamins.
- Meat, nuts and vegetables contain protein, folic acid and iron. They are all nutrients that the body needs.
- Dairy products of various types are a source of calcium and vitamin D. As mentioned earlier, yogurt is one of the best dairy products for an expectant mother’s body.
Diet During Pregnancy: What Food or Drinks Should Pregnant Women Restrict?
- Drinks with caffeine. The safe limit is less than 200 mg per day. However, if you can completely avoid coffee and caffeinated drinks, it will be even better for your health and that of your baby.
- Salmon and sardines are rich in omega-3 fatty acids and protein. However, there are other types of fish, such as white tuna, that are high in mercury. For this reason, the consumption of this food should be restricted.
- Alcoholic drinks. Alcohol can be transmitted to the baby directly from the mother’s bloodstream through the umbilical cord. As a result, this substance can later lead to physical and cognitive disorders, as well as behavioral disorders in the child.
- Raw milk (unpasteurized milk). Pregnant women are more susceptible to parasites and bacteria, which are often found in under-cooked foods.
There are also other aspects to consider. In addition to healthy food, a pregnant woman also needs sufficient water. And you should also be taking vitamin supplements to make sure you are getting all of the nutrients you need. Because many foods contain nutrients, but they are not in abundance. This is why you should look for alternative sources.
When thinking about the best possible nutrition during pregnancy, it is important to know that nutritional needs change during pregnancy. Unfortunately, it is not enough to just change the portion size of the products you have already consumed.
The expectant mother should ensure that she is consuming micro and macro elements that are necessary for the healthy development of mother and child.
