Pregnancy is a period when your system begins to undergo sudden and rapid changes. There is a period when mothers to be were advised to consume enough for two. Today, this advice is way off the mark because new research finds that in terms of quantity, pregnant mothers need ingest an additional 300 calories only. So, pregnant mothers who habitually eat enough for 2 may end up developing undesirable health conditions. Therefore, it is essential for pregnant mothers to comprehend what type of food is most beneficial for them and their baby.
Even although you have now been eating a healthier diet prior to your pregnancy, you’ve to pay extra attention from what you eat حوامل when you are pregnant. A wholesome diet is vital to a successful pregnancy as it ensures correct fetal growth and reduces complications.
Given here are a few guidelines regarding nutrition for pregnant women:
o Avoid empty calories. Choose whole grain foods and substitute high calorie foods with foods which have higher nutritive value.
o Women that are pregnant need approximately 1,500 mg of calcium everyday. This supplies enough calcium to the fetus for bone growth and prevents the mother from losing her bone density. In this regard, it is very important to consider that most women don’t get enough calcium even though they are not pregnant. So, extra effort has to be made to get the best levels of calcium throughout pregnancy. Calcium rich foods include tofu, salmon, green leafy vegetables and dairy products.
o Another important part of nutrition for pregnant women is regarding the requirement to stock on food full of iron. These include fish, poultry, eggs, enriched grains and green leafy vegetables. However, since iron absorption from food happens at a very slow pace, many doctors advise the intake of iron supplements. Iron supplements often result in constipation, though it might help if you take your supplements with food. To improve iron absorption, include food that’s full of vitamin C.
o Folic acid is very important to proper fetal growth. Taking in 400 mg of folic acid everyday can prevent more than 70% of birth defects commonly found in newborn babies. Natural foods like dark green vegetables, oranges, grains, beans, lean meat and liver are full of folic acid. In addition, you get folic acid supplements, and doctors often recommend the intake of prenatal vitamins that have folic acid.
o Pregnant mothers must not follow a restrictive diet. Do not skip meals. Eat enough to achieve weight at the recommended rate. Include a variety of foods since this ensures that you will be getting all of the minerals and vitamins that your system needs. Eat at regular intervals so that your blood sugar levels don’t peak and dip.
o Drink plenty of water to help keep your system hydrated. Avoid alcohol and quit smoking.
o Nowadays, it is common for pregnant women to ingest large doses of supplements. Though some quantity of fortified foods is effective, large doses can cause health problems. So always discuss with your healthcare provider prior to starting taking supplements of any sort.
o Women that are pregnant should avoid undercooked food, swordfish, mackerel and tilefish since these may contain high levels of Mercury.
By following these tenets of good nutrition, a pregnant mother can ensure the health and proper development of her baby. At the same time, she also can prevent unnecessary weight gain that may lead to health complications later on.