Pregnancy diet: does it work? benefits and menu
The pregnant diet is to balance what a woman eats and drinks during pregnancy is the baby’s main source of nutrition for growth.
Thus, experts recommend that a mother-to-be choose a variety of healthy foods and drinks to provide the important nutrients a baby needs for growth and development.
Eating healthy when you’re pregnant can be difficult, you have crazy cravings and an even crazier schedule.
But eating right is important for your growing baby.
Nutrition in Pregnancy:
A pregnant woman needs more Calcium , Folic Acid , Iron and protein than a woman who is not expecting. Here’s why these four nutrients are important.
Folic acid:
Folic Acid , also known as folate when the nutrient is found in food, is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects.
It can be difficult to get the recommended amount of folic acid from diet alone. For that reason, the March of Dimes, an organization dedicated to preventing birth defects, recommends that women who are trying to have a baby take a daily vitamin supplement containing 400 micrograms of folic acid daily for at least a month before becoming pregnant. During pregnancy, they advise women to increase the amount of folic acid to 600 micrograms per day, an amount commonly found in a daily prenatal vitamin.
Foods:
green leafy vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits.
Calcium:
Calcium is a mineral used to build a baby’s bones and teeth . If a pregnant woman doesn’t consume enough calcium, the mineral will be taken from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy, according to the Academy of Nutrition and Dietetics. Many dairy products are also fortified with Vitamin D , another nutrient that works with calcium to develop a baby’s bones and teeth.
Pregnant women aged 19 and over need 1,000 milligrams of calcium a day; Pregnant teens, ages 14 to 18, need 1,300 milligrams daily.
Foods:
milk, yogurt, cheese, juices and calcium -fortified foods , sardines or salmon with bones, some leafy greens ( kale , cabbage).
Ferro:
Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to the ACOG. Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition that results in fatigue and an increased risk of infections.
To increase iron absorption , include a good source of Vitamin C at the same meal when eating iron -rich foods , recommends ACOG. For example, have a glass of orange juice for breakfast with an iron -fortified cereal .
Foods:
meat, poultry, fish, beans and peas , Iron -fortified cereals .
Protein:
More protein is needed during pregnancy, but most women have no problem getting enough protein-rich foods in their diets because it helps build important organs in the baby like the brain and heart.
Foods:
meat, poultry, fish, beans and peas , eggs, nuts, tofu.
Foods to Eat:
During pregnancy, the goal is to be eating nutritious foods most of the time. To maximize prenatal nutrition, she suggests emphasizing the following five food groups: fruits, vegetables, lean protein, whole grains, and dairy products.
Pregnant women need to fill half of their plates with fruits and vegetables, 1/4 of them with whole grains and a quarter of them with a lean protein source, plus they also have a dairy product at every meal.
Foods to Limit:
Caffeine:
Consuming less than 200 mg of caffeine a day, which is the amount found in a cup of coffee, is generally considered safe during pregnancy. According to a 2010 ACOG committee opinion, which was reaffirmed in 2013. The committee report said that moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth.
Fish:
Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that is good for your heart. It is safe for pregnant women to eat 230 to 350 grams of cooked fish and seafood per week.
However, they should limit albacore or “white” tuna, which has high levels of mercury, to no more than 170 grams per week, according to the ACOG. Mercury is a metal that can be harmful to a baby’s developing brain. Canned light tuna has less mercury than white albacore tuna and is safer during pregnancy.
Foods to Avoid:
Alcohol:
Avoid alcohol during pregnancy, alcohol in the mother’s blood can pass directly to the baby through the umbilical cord. Heavy alcohol use during pregnancy has been linked to fetal alcohol spectrum disorders, a group of conditions that can include physical problems as well as learning and behavioral difficulties in infants and children, according to the Centers for Control and Prevention of Diseases (CDC).
Pisces with High Mercury Levels:
Seafood such as swordfish, shark, mackerel, marlin, oranges and fish are high in methylmercury levels, according to the Academy of Nutrition and Dietetics, and should be avoided during pregnancy. Methyl mercury is a toxic chemical that can cross the placenta and can be harmful to the developing brain, kidneys and nervous system of the fetus.
Non-Pasteurized Foods:
Pregnant women are at high risk of getting sick from two different types of food poisoning. Listeriosis, caused by the Listeria bacteria, and toxoplasmosis, an infection caused by a parasite.
The CDC says that Listeria infection can cause miscarriage, stillbirth, premature birth, and illness or death in newborns. To avoid listeriosis, it recommends avoiding the following foods during pregnancy:
- Unpasteurized (raw) milk and foods made from it, such as feta, brie, camembert, blue-veined cheeses, white cheese and fresh cheese. Pasteurization involves heating a product to a high temperature to kill harmful bacteria.
- Also hot dogs, cold meats and cold cuts unless heated to cook hot before eating to kill any bacteria.
- Store-bought salads, such as ham salad, chicken salad, tuna salad, and seafood salad.
- In addition, unpasteurized chilled meat pastes or pâtés.
Raw meat:
A mother can pass a Toxoplasma infection to her baby, which can cause problems like blindness and mental retardation later on, reports the CDC. To prevent toxoplasmosis, it recommends avoiding the following foods during pregnancy:
- Rare, raw or undercooked meats and poultry.
- Also, raw fish such as sushi, sashimi, ceviches and carpaccio.
- Raw and undercooked seafood such as clams, mussels, oysters and scallops.
- In addition, some foods can increase a pregnant woman’s risk for other types of food poisoning, including illnesses caused by salmonella and E.
Other Foods to Avoid During Pregnancy Diet:
- Raw or undercooked eggs, such as hard-boiled, cold, or poached eggs.
- Also, foods containing undercooked eggs such as raw cookie dough or cake batter, tiramisu, chocolate mousse, homemade ice cream, homemade eggnog, hollandaise sauce.
- Raw or undercooked sprouts such as alfalfa, clover.
- Also, unpasteurized juice or cider.
Mistakes During Pregnancy Diet:
morning sickness:
When a mom-to-be is experiencing morning sickness, the biggest mistake she can make is thinking that if she doesn’t eat, she’ll feel better. Also, the exact causes of morning sickness are not known. But they can be caused by hormonal changes or low blood sugar.
This common complaint can bring on waves of nausea and vomiting in some women. Especially during the first three months of pregnancy. To relieve morning sickness, it is best to eat small amounts of foods that have no odor. Since smells can also upset the stomach, she suggested.
Food cravings:
It is common for women to develop a sudden craving or strong dislike for a food during pregnancy. Some common cravings are for sweets, salty foods, red meat or liquids. Craving is often the body’s way of telling you it needs a specific nutrient. Also, eat more protein or additional fluids to quench your thirst rather than a particular food, she said.
Eating for Two:
When people say that a pregnant woman is “eating for two,” it doesn’t mean she needs to consume twice as much food or double her calories.
A woman doesn’t eat for two during the first trimester. Also, during the first three months, your caloric needs are basically the same as they were before pregnancy. During the first trimester, the recommended weight gain is between 1 and 4 pounds over the three month period.
Normally pregnant women can add 200 calories to their usual diet during the second trimester and add 300 calories during the third trimester when the baby is growing rapidly.
Basic Menu:
The sample menu below will give you an idea of what a pregnant woman should consume. Usually in a day for a healthy diet during pregnancy. Three small, balanced meals and three light snacks during the day are a good rule of thumb to ensure your baby’s nutritional needs are met.
Breakfast:
- Oat cereal, banana,
- Plus 1 slice of whole wheat toast,
- 2 tea jelly,
- Plus 1 cup of skim milk.
Lunch:
- 1 cup of yogurt,
- Grapes .
Lunch:
- In addition, 1 small fillet of grilled meat, chicken or fish.
- 2 tablespoons of brown rice .
- In addition, 1 tablespoon of beans.
- 1 plate (dessert) of cooked vegetables.
- Also, green salad.
Lunch:
- Raw vegetables and low-calorie sauce.
Dinner:
Lunch:
- Fresh fruit or low-fat frozen yogurt.
Exercises in pregnancy:
Just by following these tips, pregnant or not, you will be on a healthy diet. The weight will be better controlled and both your body and your baby will receive the best nutrients. If you add a little exercise every day. In addition, the likelihood that pregnancy and childbirth will improve is greater.