If you are pregnant, proper nutrition is very important for you and your child to grow and develop. You must take about 300 calories a day, which is certainly more than you would before you become pregnant.
Although nausea and vomiting during the first few months of pregnancy can make this difficult, but you should try to follow a balanced diet and take the necessary vitamins prescribed by your doctor, and the following are some recommendations to keep you and your child healthy.
Healthy eating goals for pregnant women:
Eat a variety of foods to get all the nutrients you need. Recommended daily rations include 6-11 servings of bread and cereal, 2-4 servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of sourced Protein (meat, poultry, fish, eggs or nuts).
Foods to avoid during pregnancy:
Smoking and alcoholic beverages
Caffeine no more than 300 mg daily.
Unacceptable drugs during pregnancy.
Eat only fat at 30% or less of your total daily calories.
Shark, swordfish, mackerel, white fish, raw fish, especially oysters and sushi
As well as raw meat such as pastrami and luncheon.
Some cheeses like Vita, Rickford, and cheese are Mexican style. Because these cheeses are often unpasteurized and can cause Listeria infection.
Here are some suggestions to reduce morning sickness, diarrhea, or constipation:
To reduce morning sickness: Take some biscuits or some crisps, cereal, or pastries before you get out of bed.
Eat frequent small meals throughout the day.
Avoid fatty, fried, and hot foods
Eat more fresh fruits and vegetables.
To avoid constipation: Drink 6 to 8 cups of water
Eat more foods containing dietary fiber to help absorb excess water. Examples of these foods are apples, bananas, white rice, oatmeal, wheat
Reducing caffeine-containing foods, and spicy foods.
Can I follow a diet during pregnancy?
Do not follow any diet to lose weight during pregnancy is a danger to you and your child who needs the right nutrients and you can not even reduce carbohydrates during pregnancy, where you should follow a balanced diet of each of the food groups.
Why do I need more calcium during pregnancy?
Child growth requires a large amount of calcium to build strong teeth and bones. If you do not eat enough calcium to keep your baby growing, your body will take calcium from your bones and you will be at risk of osteoporosis.
The best sources of calcium are dairy products, including milk, cheese and yogurt, calcium is also found in foods including green vegetables (broccoli, spinach, leafy vegetables), seafood, dried peas, beans
Adequate amounts of vitamin D can be obtained through exposure to sunlight, milk, eggs, and fish.
Talk to your doctor about calcium supplements.
Why do I need more iron during pregnancy?
Iron is an important contributor to hemoglobin, a substance in the blood that carries oxygen throughout the body.
The body absorbs iron more efficiently during pregnancy; therefore, it is important to consume more iron during pregnancy to make sure that you and your baby are getting enough oxygen. Iron will also help to avoid symptoms of fatigue, weakness, irritability, and depression.
Its best sources are liver, meat, seafood, chicken, egg yolks.
Vegetables: cowpea, broccoli, cabbage, kale, leafy vegetables, beans, sweet potatoes, spinach.
Legumes: Dried beans, peas, lentils, soybeans.
Fruits: berries, apricots, grapes, dried fruits: including peaches, raisins, grapefruit, oranges, peaches, cherries, plums, melons.
Bread and cereals: rice, pasta and whole grains
Other foods: peanuts, pine nuts, pumpkin.
Talk to your doctor about iron supplements and avoid the most common side effects of iron supplements, the most important of which are constipation and to help relieve it, try increasing the fiber in your diet including whole grains, cereals, fruits and vegetables. Drink at least eight glasses of fluid daily, and increase moderate exercise (as recommended by your doctor) can also help to avoid constipation.
Vitamin C helps the body to benefit from your iron.
Caffeine can prevent iron absorption. Do not take it before at least 1-3 hours after eating.
To keep the iron, cook the foods in a small amount of water and for the shortest possible time
Food cravings during pregnancy:
Food cravings during pregnancy are normal, although there is no widely accepted explanation for the craving for eating for pregnant women!
During pregnancy, your taste for certain foods may change. You may not suddenly like the foods you were passionate about before you became pregnant. In addition, during pregnancy, some women feel a strong desire to eat non-food items such as ice, soap, chalk, other exotic things and this is called pica, and may be associated with iron deficiency and anemia. Do not give in to this non-food cravings as they can be harmful to you and your child. Tell your doctor if you have this non-food cravings.