The Right Nutrition in Pregnancy is The Key
What should I eat?
You will need an additional 200 to 300 extra calories, It will be important to carefully consider the foods you consume during your pregnancy. This is a time to eat more foods that are nutrient-dense, and fewer sweets and treats. Eat a variety of foods.
A pregnant woman of normal weight, who gets less than 30 minutes of exercise a week should strive for a caloric intake of:
1,800 during the first trimester
2,200 during the second trimester
2,400 during the third trimester
Daily guidelines for eating healthy during pregnancy?
Calcium: Calcium is needed in the body to build strong bones and teeth. Calcium also allows the blood to clot normally, nerves to function properly, and the heart to beat normally. The American College of Obstetricians and Gynecologists (ACOG) recommends 1,000 milligrams (mg) per day for pregnant and lactating (breastfeeding) women. Dairy products, dark leafy greens, fortified cereal, fish, tahini, broccoli, almonds, sardines, chia seeds, sesame seeds.
Folic acid: Folic acid is used to make the extra blood your body needs during pregnancy. ACOG recommends 400 micrograms (mcg) per day for pregnant women, Foods rich in folic acid include lentils, kidney beans, green leafy vegetables (spinach, romaine lettuce, kale, and broccoli), citrus fruits, nuts and beans.
Iron: Iron is an important part of red blood cells, which carry oxygen through the body. Iron will help you build resistance to stress and disease, as well as help you avoid tiredness, weakness, irritability, and depression. ACOG recommends you receive 27 total mg of iron a day. Good sources include whole grain products, lean beef, dried fruit, beans, sardines and green leafy vegetables.
Vitamin A: ACOG recommends you receive 770 mcg of Vitamin A daily. Foods rich in Vitamin A are leafy green vegetables, deep yellow or orange vegetables (e.g., carrots or sweet potatoes) and liver.
Vitamin D: Vitamin D works with calcium to help the baby’s bones and teeth develop. It is also essential for healthy skin and eyesight. All women, including those who are pregnant, need 600 international units of vitamin D a day. Good sources are milk fortified with vitamin D, fatty fish such as salmon, eggs and mushroom with a good Exposure to sunlight.
Protein: Protein is an important nutrient needed for growth and development. Protein is needed for energy and to build and repair different parts of your body, especially the brain, muscle and blood. A pregnant woman needs additional protein for her baby’s growth. Choose a variety of protein-rich foods, which include seafood, eggs, beans and peas, soy products, and unsalted nuts, flax seeds, chia seeds and legumes.
Omega-3: Researchers found that infants born to mothers with higher blood levels of the omega-3 fatty acid (DHA) at delivery had advanced levels of attention spans well into their second year of life. During the first six months of life, these infants were two months ahead of those babies whose mothers had lower DHA levels. Good Sources include walnuts, chia seeds and flaxseeds
Caffeine: It is recommended to limit your caffeine intake. You may choose 300 ml cups of coffee, or 450 ml cups of tea.
Fish: Eating identified safe fish 1 time a week is safe for pregnant women.
You should avoid all raw and seared fish. Raw fish includes sushi and sashimi, undercooked Fish also avoid swordfish and king mackerel even when cooked as they have higher levels of mercury.
How much weight should I gain?
Gaining the right amount of weight during pregnancy by eating a balanced diet is a good sign that your baby is getting all of the nutrients he or she needs and is growing at a healthy rate.
Weight gain should be slow and gradual. In general, you should gain about 1 to 2 KG during your first 3 months of pregnancy and 0.5 Kg a week for the remainder of the pregnancy. A woman of average weight before pregnancy can expect to gain 7 -16 Kg during the pregnancy. You may need to gain more or less depending on whether you are underweight or overweight when you get pregnant. Recommendations also differ if you are carrying more than 1 baby.
Where does all the weight go?
Baby: 2.5-3.5 Kg
Placenta: 1-1.5 Kg
Amniotic fluid: 1-1.5 Kg
Breast tissue: 0-1 KG
Blood supply: 0.5-1.5 Kg
Uterus increase: 1-2 KG
TOTAL: 7 -16 Kg
What if I am gaining too much weight?
Try to get your weight back on track. Don’t consider losing weight or stopping weight gain altogether. You should try to slow your weight gain to recommended amounts.
Recommendations:
- Exercise; consider walking or swimming are the best options for daily practice.
- Use low-fat cooking methods.
- Limit sweets and high-calorie snacks.
- Eat more frequently. Try eating 5 to 6 times per day.
- Choose nutrient and calorically dense foods such as dried fruit, nuts and peanut butter.
- Increase your fibers intake by eating high fibers cereal and fresh fruits and vegetables,
- Make sure you are drinking plenty of water—at least 8-10 glasses per day.
Post a Comment
You must be logged in to post a comment.