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Important tips on how to eat well during pregnancy

As delicious as it is, pregnancy places several demands on your body. Your baby is starting her life. Her needs take precedence over yours. Your baby needs lots of nutrients to grow. If the necessary nutrients are not available in her diet, some of them will be eliminated from her body. Lack of nutrition during pregnancy therefore endangers both you and your baby. Conventional wisdom says that you should “eat for two.” Well, not literally. But you do need to modify your diet. Eating well during pregnancy is necessary to ensure that your baby develops in a healthy way.

The first is the first

You need a balanced diet that provides all the nutrients necessary for your baby’s growth. This includes energy, protein, vitamins, minerals, etc. You should pay attention to the following when planning your diet.

Energy. Having a child requires about 75,000 calories! You need to eat an extra 300 calories a day during pregnancy. Avoid empty calories like butter, dressing, jelly, and jam. Opt for healthy calories like fruits, vegetables, whole grains, etc.

protein. Protein is a basic component of the body. A good portion of the extra 300 calories should come from protein. Protein-rich foods (lean meats, poultry, beans, peanuts) should be included regularly in your meals.

Calcium.Essential for bones and teeth. Your calcium requirement increases substantially during pregnancy. You need 1,000-1,300 mg of calcium per day. Low-fat dairy products, tofu, green leafy vegetables, broccoli, and sardines are good sources. Consider a supplement if you’re not getting enough.

Iron.Essential to ensure that you and your baby get enough oxygen. You need about 27 mg every day. Sources include leafy green vegetables, lean meats, and poultry.

Folic acid.This is the hard part. you need folic acid prior to pregnancy and during the first month. It reduces the risk of having a baby with serious brain and spinal cord defects. While it becomes difficult to meet this requirement in an unplanned pregnancy, it’s important to start early. Food sources include green leafy vegetables, beef, and legumes. Look into adding a supplement if you’re not getting enough (minimum is 0.4 mg per day).

weight gain

Weight gain during pregnancy is essential for the growth of the baby. You need to gain 25-30 pounds during pregnancy if you have a normal body type. According to the American College of Obstetricians and Gynecologists (ACOG), you should gain 28 to 40 pounds if you were underweight before pregnancy and 15 to 25 pounds if you were overweight. However, gaining more than 35 to 40 pounds creates more fat for you and the baby. It increases the risk of hypertension, gestational diabetes and puts the baby at a higher risk of long-term disease. The ideal is a steady weight gain of 2 to 4 pounds per month during the first trimester and 3 to 4 pounds per month thereafter.

Tips for creating a healthy diet

The best way to get everything you need is a balanced diet. Small meals are often better than 2-3 large meals a day (better absorption and reduced bloating). You can build your diet plan around the following.

  • Fruits and vegetables 5-9 servings – Excellent sources of vitamins, minerals (iron, calcium, etc.) and trace elements. Its soluble fiber helps maintain good digestion and prevent constipation.
  • Whole grains 6-11 servings – It provides protein, energy, fiber and important minerals such as magnesium. Eat whole foods as most of the nutrients are found in the outer layer of the grain.
  • Protein foods such as meat, chicken, fish, vegetables 3 servings – Choose lean meat to limit fat intake. Includes fish as it contains Omega-3 fats, essential for the baby’s brain. It also helps reduce the chances of postpartum depression.
  • low-fat dairy products 4-5 servings – Excellent source of calcium and protein.
  • monosaturated fats – An essential building block. Since you should limit fat to about 30% of your daily caloric intake, stick to healthy monounsaturated fats in your diet. Walnuts are an excellent source.
  • fluids 6-8 glasses per day in colder weather, more if you exercise or lose fluid through sweat – Your body needs to accumulate the required volume of blood and maintain a healthy amount of amniotic fluid, in addition to your daily needs. Water, juices (no added sugar), low-fat dairy products, and sodas are good ways to get it. Avoid sugary, carbonated, or caffeinated beverages.

Avoid some common problems

Your body makes various adjustments as the baby grows. Some of them are not very nice. Following the correct diet plan can go a long way in treating some common problems.

Morning sickness.Eat smaller meals, spread out more frequently throughout the day. Avoid greasy, oily, spicy, or fried foods. It will make your morning sickness worse. Snack frequently between meals. Try combining fruit/vegetables with protein (carrot with peanut butter, fruit with yogurt).

Constipation.A higher amount of soluble fiber helps, as does plenty of fluids. Whole grains, fruits, and vegetables are good bets.

Hypertension.A common problem in pregnancy. To avoid a flare, limit your salt intake. A balanced diet gives you all the sodium you need (so there is no need to add salt to food). To reduce your salt intake without losing flavor, try adding black pepper or lemon juice to your food to enhance the flavor.

Diabetes.Your body’s demand for insulin increases 2-3 times during pregnancy. If the amount of insulin is not enough or the insulin is not working properly (eg due to obesity), you may have high blood sugar. If left unchecked, it can cause serious harm to your baby. Eat small, frequent meals throughout the day to maintain a stable blood sugar level. Avoid excess sugar and sugary drinks.

allergies

Pregnancy can exacerbate existing allergies and trigger new ones. If you suspect food is involved, watch out for items that make symptoms worse. Allergy symptoms usually appear immediately after eating, but not later than 2 hours. That makes it easier to identify the food in question. Try removing some of the known allergenic foods from your diet and see if it helps. The usual suspects are:

  • Seafood. Particularly shellfish such as crab, lobster, shrimp, etc.
  • Peanuts/peanut butter. One of the most allergenic foods in the world, they may also contain aflatoxins which are among the most potent carcinogens known to mankind.
  • Tree nuts. Almonds, walnuts, etc.
  • Tomatoes
  • Fish. Fish higher up the food chain also tend to concentrate contaminants. There are several health warnings about the high levels of mercury in tuna.
  • Food additives, colors, monosodium glutamate (MSG), preservatives. MSG can also have the added problem of being a neurotoxin. Animal studies have shown its ability to damage the nervous system of infants.
  • fruitStrawberries and pineapples are the main candidates, in addition to tropical fruits such as melons.

Intolerance

If symptoms such as upset stomach, cramps, indigestion, diarrhea, and bloating occur more than 2 hours after eating, you likely have a food intolerance and not an allergy. The main suspects are:

  • Milk and dairy products containing lactose.Try low-lactose foods like hard cheeses, yogurt, lactose-free calcium-fortified milk. Tofu is also a good substitute, although you should limit the amount of soy foods you eat. They contain phytoestrogens that can be harmful to you and your baby if consumed in excess.
  • Wheat and other cereals that contain gluten.
  • Corn products and products containing corn starch.

supplements

To make sure you’re getting all the necessary nutrients you need, consider taking supplements (particularly a good prenatal vitamin). All supplements are not created equal. Talk to your doctor about which product meets your specific needs.

final thoughts

Pregnancy is a special and beautiful stage of your life. Following a healthy lifestyle and diet not only helps you avoid problems, it also makes for a better experience. Eat well during your pregnancy, lead a healthy lifestyle and above all, enjoy this beautiful moment.

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