Nutrition tips for pregnant women

Introduction:

Nutrition is the study of food and how it affects the health and growth of the body. Nutrients are substances found in foods that our bodies use to grow, reproduce and survive. When you're pregnant, you need more of certain nutrients like protein, iron, folic acid, iodine, and choline. It's also important to get enough calcium, vitamin D, potassium, and fiber. You need more of many important nutrients than you did before pregnancy. Making healthy food choices every day will help you give your baby what they need to develop. It will also help make sure that you and your baby gain a healthy amount of weight.

Important nutrients for pregnant women:

One study showed that many women fail to meet nutrient needs particularly in terms of folic acid, calcium, iodine, iron, selenium, vitamin D, and vitamin B-12 and thus have lower blood concentrations. Calcium, iron, zinc, magnesium, iodine, and selenium are especially essential with regard to fertility.

Tips to remain healthy in pregnancy:

Follow a healthy eating routine:

Choose a mix of healthy foods you enjoy from each food group, including:

·       Whole fruits like apples, berries, oranges, mango, and bananas.

·       Veggies like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama.

·       Whole grains like brown rice, millet, oatmeal, bulgur, and whole-wheat bread.

·       Proteins like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu.

·       Low-fat or fat-free dairy like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages soy milk or soy yogurt.

·       Oils like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts.

Get the right number of calories for you:

Most women with a healthy pre-pregnancy weight have the following calorie needs:

·       First trimester first 12 weeks no extra calories.

·       Second trimester 13 to 26 weeks about 340 extra calories a day

·       Last trimester after 26 weeks about 450 extra calories a day

Weight gain is a natural part of pregnancy. How much weight is healthy to gain and the number of extra calories you’ll need depends on many things, including how much you weighed before pregnancy. Ask your doctor or midwife how many calories you need and how much weight is healthy for you to gain during pregnancy.

Take a prenatal supplement every day:

Everyone needs to take prenatal supplements also called prenatal vitamins during pregnancy. Talk with your doctor or nurse about a prenatal vitamin that’s right for you. And make sure you get enough of these key nutrients: 

·       Folic acid helps prevent some birth defects of the brain and spine. Choose a prenatal supplement that has 400 to 800 mcg of folic acid.

·       Iron helps your baby develop, and many women don’t get enough iron during pregnancy. Ask your doctor if you need a prenatal supplement with iron.

·       Iodine is important for your baby’s brain. If you use salt at home, make sure it’s iodized salt, salt with added iodine. Prenatal supplements may not have iodine ask your doctor whether you need an iodine supplement.

·       Choline is also important for your baby’s brain. Choose foods with choline like low-fat and fat-free dairy, eggs, lean meats, seafood, beans, and lentils. It’s also important to note that many prenatal supplements don’t have choline. If you think you might not be getting enough choline, talk to your doctor.

Don’t eat certain foods:

These foods may have bacteria in them that can hurt your baby. Stay away from:

·       Raw uncooked or rare undercooked fish or shellfish, like sushi or raw oysters

·       Raw or rare meats, poultry, or eggs.

·       Unpasteurized juice, milk, or cheese make sure it says pasteurized on the label.

·       Lunch or deli meats, smoked seafood, and hot dogs unless they’re heated until steaming hot 165 °F, or degrees Fahrenheit.

·       Prepared meat or seafood salads like ham salad, chicken salad, or tuna salad.

·       Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts.

 

Limit drinks with caffeine and added sugars:

·       Drink plain water instead of sugary drinks like soda, fruit drinks, sweetened waters, and energy or sports drinks. Try adding fruit or herbs to your water for a fresh flavor.

·       Ask your doctor if caffeine is safe for you. Or try decaf coffee and tea and skip the sweeteners and cream.

Eat 8 to 12 ounces of seafood each week:

Fish and shellfish have healthy fats that are good for you and your baby. But some seafood is high in mercury, a metal that can harm your baby’s development. It’s a good idea to eat seafood that’s high in healthy fats but lower in mercury.

Don’t drink alcohol:

No amount of alcohol is safe during pregnancy or while trying to get pregnant. All types of alcohol can be harmful for your baby, including wine and beer.

Conclusion:

Pregnancy is the term used to describe the period in which a fetus develops inside a woman's womb or uterus. Pregnancy usually lasts about 40 weeks, or just over 9 months, as measured from the last menstrual period to delivery. Eating well is one of the best things you can do during pregnancy. Good nutrition helps you handle the extra demands on your body as your pregnancy progresses. The goal is to balance getting enough nutrients to support the growth of your fetus and maintaining a healthy weight.