Eating a healthy and balanced diet is essential for good health and is even more essential for a pregnant woman. Your baby’s health depends on what he eats. If you are well nourished, your baby will be too. A healthy and adequate diet helps the correct development of the fetus.
A balanced diet is one that contains food in an adequate amount from all the food groups. So you should aim to incorporate the suggested nutrients:
Fats: Fat deposits at the time of pregnancy in the mother’s body are used later during lactation. Although the calorie requirement depends from person to person, doctors generally recommend an additional intake of 300 calories per day.
Protein: This is one of the most important nutrients for the body. Pregnant women should consume 60 grams of protein a day. This helps the fetus to develop rapidly during the last phase of pregnancy.
Iron: The iron requirement increases during pregnancy. A pregnant woman should take 30 mg of iron a day. Some foods rich in iron include lean red meat, poultry, fish, whole grain breads, and dried fruits.
Calcium: 1000mg a day of calcium is a must for a pregnant woman. In case you cannot get it through your diet, taking a calcium supplement is a good option. Calcium needs are particularly high during pregnancy, as it is vital for the formation of the teeth and bones of the fetus.
Water: Pregnant women are more prone to constipation, urinary tract or bladder infections. Drinking at least eight glasses of water every day will prevent these problems. Also, lack of water can lead to premature or premature labor. Avoid coffee, caffeinated teas, and sodas.
Foods to Avoid During Pregnancy
Caffeine: Consuming caffeine can lead to miscarriage by increasing your heart rate, blood pressure, and sweat production. Caffeine intake can also hinder the proper growth of the fetus. Therefore, even beverages such as coffee, cola, hot chocolate, chocolate, and various nuts should be avoided during pregnancy.
Alcohol: Not only is drinking bad for the mother’s health, but it can also have harmful effects on the fetus. Drinking can cause a condition known as FAS or fetal alcohol syndrome. It can also cause learning problems, low body weight, vision problems, and other deformities in the baby.
Fish, Meat and Poultry: You should not eat raw meat, seafood, and poultry. A high level of mercury in shellfish can slow the growth of the baby’s brain.
Fats, sweets and oils only add flavor to food but have no nutritional value so use them less. Eating a balanced diet will ensure fewer problems during labor and pregnancy.