Pregnancy is one of the most important experiences that a woman experiences during her period of reproductive activity, and she begins a new stage in which she prepares to receive the new baby, taking advantage of the experiences and experiences of family members and friends, and there are currently various means of booklets, videos, and radio programs that provide awareness and educate the pregnant woman about the need to follow healthy habits During the long period of pregnancy, and avoiding bad habits that harm her and the health of her fetus.
Balanced nutrition during pregnancy
A woman usually overloads the number of meals and the quantities she consumes during pregnancy, thinking that this excess is a great benefit that helps her fetus while it grows inside her womb, but the real benefit is concentrated in following a healthy and balanced diet that provides the pregnant woman with the necessary nutrients for her and the growth of her fetus and for the pregnant Not to take advantage of her natural appetite increase during pregnancy to binge eat.
The selection of the most appropriate amounts of food depends on several factors such as body mass index (BMI), the age of the pregnant woman, her appetite, and her speed in gaining weight, and a woman is allowed to increase between 8-13 kg of her weight during the total pregnancy period. Eat Right what calories a pregnant woman needs according to the following:
- First trimester (1 month to 3 months): Does not require a real increase in calories gained.
- Second trimester of pregnancy (3-6 months): It is recommended to add 340 calories to the total rate gained.
- The third trimester of pregnancy (sixth to ninth): It is recommended that 450 calories be added to the TDI.
It should be noted that the recommended increase during the second and third trimesters depends mainly on increasing the intake of useful and healthy foods for the pregnant woman, such as vegetables, fruits and sources rich in fiber, minerals and proteins.
The National Institute of Diabetes and Digestive and Kidney Disease states that a significant weight gain during pregnancy will contribute to high blood pressure in a pregnant woman with a high incidence of various pathological problems for her, and may lead to great difficulties during childbirth, making a cesarean section (C-Section) A necessary procedure for delivery. The effects of weight gain during pregnancy go beyond to include the newborn baby as well, making him vulnerable to obesity and overweight during his growth period. Your specialist doctor should always discuss what you need from food in terms of quantity and quality throughout pregnancy, and below we review the most important nutrients necessary during pregnancy and their sources:
- Vegetables and fruits that provide fiber and various vitamins, and make sure that vegetables and fruits make up half of your daily dish.
- Brown rice and grains in all their forms, which provide the pregnant woman with the necessary fiber and vitamins.
- Skimmed or low-fat milk and yogurt are an important source of calcium and vitamin D, and the Web MD indicates the importance of getting a daily intake equivalent to 1000-1300 mg of calcium during pregnancy.
- Proteins from healthy natural sources: We see them in beans, peas, eggs, seeds and unsalted nuts.
- Iron-rich foods, such as cereals, also beans and spinach.
- Food rich in iodine necessary for the development of the fetus’s nervous system, such as cheese and milk, baked potatoes (grilled) with very limited amounts of seafood such as shrimp and salmon.
- Food sources rich in vitamin C, such as oranges, lemons, broccoli, tomatoes and green peppers.
- Food sources rich in Vitamin A, such as carrots, pumpkin, spinach, sweet potatoes and apricots.
- Plant-based food sources rich in oil, a substitute for foods rich in solid animal fats.
As for the foods that should be avoided during pregnancy, we mention:
- Saccarin (used for sweetening), which crosses the placenta and is deposited in the tissues of the fetus.
- Sweetened drinks and juices.
- Salt-rich prepared foods, such as pizza, hamburger, hot dogs, etc.
- Potato chips packed ready-made bags.
- Fat, as the amount consumed during pregnancy should be reduced to 30% or less of the total daily calories gained from food.
- Cholesterol-rich foods, and the recommended daily intake of 300 mg or less during pregnancy.
- Unpasteurized soft cheese, such as feta and Mexican cheese, and unpasteurized yogurt and milk for fear of infection with the Listeria germ.
Pregnancy and the Vegetarian Diet
The National Institute of Diabetes and Digestive and Kidney Disease pointed out the possibility of following a vegetarian diet during pregnancy, provided that the pregnant woman is keen to secure what she needs from folic acid, vitamin B group, iron, calcium and all the necessary nutrients for her and her fetus, and she must consult the specialist doctor who Determines the nutritional program best suited to her and the growth of the fetus in the womb.
Pregnancy and prevention of food poisoning
The American Congress of Obstetricians and Gynecologists mentioned how to prevent pregnant women from food poisoning, by washing good hands with soap and water before and after preparing food, with washing vegetables with water before cooking them to remove the sediments attached to them, and making sure to clean and clean kitchen surfaces constantly, to In addition to avoiding foods that are not well cooked, such as beef, or meals that mainly rely on raw meat, such as sushi, for example.