Why Your Nutrition Intake is Extra Important During Pregnancy
Nutrition During Pregnancy
Following are the key components of a healthy lifestyle during pregnancy:
- Appropriate weight gain
- A balanced diet
- Regular exercise
- Appropriate and timely vitamin and mineral supplementation
Dietary and Caloric Recommendations
For a healthy pregnancy, about 300 extra calories are required each day. These calories should be obtained from a well-balanced diet containing protein, fruits, vegetables, and whole grains. Limit the consumption of sweets and fats. A healthy, well-balanced diet reduces some pregnancy-related nausea and constipation.
Fluid Intake During Pregnancy
Adequate intake of fluid is also important for a healthy pregnancy. You can follow these recommendations for fluid intake during pregnancy:
In addition to the fluids in juices and soups; you can drink several glasses of water every day. It's better to restrict the intake of caffeine. Talk to your health care provider or doctor about the use of artificial sweeteners.
Avoid all forms of alcohol.
Alcohol is dangerous to pregnant women and fetus. It does not have any nutritional values. In only ads up empty calories inside body.
Ideal Foods to Eat During Pregnancy
The following foods are beneficial to pregnant women's health and fetal development during pregnancy:
- Vegetables: spinach, carrots, sweet potatoes, pumpkin, cooked greens vegetables, tomatoes, and red sweet peppers (for vitamin A and potassium)
- Fruits: mangoes, prunes, cantaloupe, honeydew, bananas, apricots, oranges, and red or pink grapefruit (for potassium)
- Dairy: fat-free yogurt or low-fat yogurt, skim milk or 1% milk, soymilk (for calcium, potassium, vitamins A and D)
- Grains: Avoid ready-to-eat cereals. Eat freshly cooked at-home cereals (for iron and folic acid).
- Proteins: beans and peas; nuts and seeds; lean beef, lamb, and pork; different varieties of fish.
Foods to Avoid During Pregnancy
Avoid eating the following foods during pregnancy:
- Unpasteurized milk and foods made with unpasteurized milk (soft cheeses); unless labeled “made with pasteurized milk")
- Hot dogs and cold cuts Lunch meats (luncheon meats). If they are heated until steaming and are hot before serving, you can consider it.
- Raw and undercooked seafood, eggs, and meat. Do not eat sushi prepared with raw fish. cooked sushi is safe to eat.
- Refrigerated pâté and meat spreads
- Refrigerated smoked seafood
Guidelines for Safe Food Handling
Follow these simple food safety tips when handling and cooking food:
- Wash: Rinse and wash all raw foods thoroughly under running tap water before eating, cutting, or cooking.
- Clean: Wash your hands with soap and water. Wash and clean knives, countertops, and cutting boards after handling and preparing uncooked foods.
- Cook: Cook animal products like beef, pork, or poultry.
- Chill: Promptly refrigerate all perishable food.
Prenatal Vitamin and Mineral Supplements
Most health care providers or doctors will prescribe a prenatal supplement before conception or shortly afterward to make sure that all of your nutritional needs are met. However, do not consider a prenatal supplement as a replacement for a healthy diet.
The Importance of Folic Acid
All women of childbearing age need to consume additional folic acid each day. Folic acid can be found in:
- Some green leafy vegetables
- Different varieties of berries, dry fruits and nuts, beans, citrus fruits, and fortified breakfast cereals
- Some vitamin supplements.
Folic acid can help reduce the risk of neural tube defects in the brain and spinal cord. These defects can lead to paralysis, incontinence, and sometimes intellectual disability in newborns.
Folic acid is the most beneficial during the initial 28 days after conception when most neural tube defects occur. Unfortunately, many women may not realize that they are pregnant before 28 days. Therefore, intake of folic acid should begin before conception and continue throughout your pregnancy. Your health care provider or doctor will recommend the appropriate amount of folic acid to meet your individual requirements. For example, women who take anti-epileptic medicines may require higher doses of folic acid to prevent neural tube defects. They should consult with their doctor when planning to conceive.
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