A proper diet before and during pregnancy gives the newborn a good start in life. There is no need to eat for two, enough to eat a variety of foods. During pregnancy, maternal metabolism shows dramatic changes due to changes in some key reproductive hormones such as gonadotropin, progesterone, estradiol, prolactin and epinephrine.
The hormonal milieu during pregnancy is of great importance for the normal flow of nutrients to the fetus. The absorption of iron and calcium increase during pregnancy. The volume of blood normally increases in pregnancy, mainly due to increased plasma volume by 35-40%. Also, major changes occurring in renal function associated with significant changes in the secretion of glucose, amino acids and water soluble vitamins.
A healthy diet during pregnancy is no different from a healthy diet throughout life of the woman and simply means eating from all food groups in recommended quantities. Try to eat regularly three meals daily, among which it would have been a little snack in order to ensure that you and your baby will get all the nutrients you need.
Foods to choose
Bread and other cereals and potatoes, including rice, barley and pasta - these foods provide energy and should be the main part of a meal.
Fruits and Vegetables-Good would be 6 or more servings daily.
That way, you can pay a large percentage of the recommended intakes of vitamins and minerals, whose requirements are greatly increased during this period.
Meat, fish and other alternative equivalents - We provide high quality protein and iron are absorbed to a large extent (15-20%).Including beef and pork, chicken, fish, eggs, legumes and nuts.Significant is the role of omega-3 fatty acids in pregnancy because their consumption is associated with increased IQ of the infant. So, is increased fish consumption during pregnancy, foods rich in these fats.
Milk and dairy products-is the major source of calcium. Try to have at least 3 equivalents of these products. An equivalent might be: 1 cup milk or 1 cup of yogurt or 30 grams (1 matchbox) cheese. The low fat content are roughly equal amount of calcium as they are full of fat. The low fat milk should not be eaten because the calcium is not absorbed due to complete absence of fat. The yellow cheeses have more calcium.
Foods that contain saturated fat and sugar - try to minimize as much as possible foods in this class.
Tips
During pregnancy should be particularly careful of any food contamination issues. For example:
Salmonella - The bacteria Salmonella is a fairly common case of food contamination. Some eggs may be contaminated with salmonella. It would be good to cook eggs until the egg white and yolk to be solid. Avoid dishes containing raw or partially cooked eggs, including some prepared at home such as mayonnaise or cream from milk and eggs . Ice cream with a very soft whipped cream should also be avoided.
Listeria - The bacterium Listeria can even harm the unborn baby.Avoid the following foods can usually be performed in one of the following foods:
- Soft-ripened cheeses like Brie and Camembert.
- All non-pasteurized milk.
- Ready-prepared salads
- Meals take-away - may have not adequately reheated.
Liver - It is advisable to avoid the liver and its products, due to high concentration of vitamin A. An overdose of vitamin A has been associated with teratogenicity, although levels this happens are not fully defined.
Frequently Asked Questions
Should I take folic acid? Yes, in order to preserve the neural tube of the infant and reduce the risk of preterm delivery and birth of underweight babies. Studies have shown that pregnant women with low folate intake and levels in pregnancy are more likely to deliver infants with congenital abnormalities such as Down syndrome or neural tube defects (NTDs). For this reason you should take extra least 200 micrograms, which can reach up to 400 mg. The best way to do this is to take a supplement containing the specific quantity. Also you can insert into your diet foods rich in folate such as some cereals.
Should I take other supplements? Yes, especially iron in the last 2 trimesters of pregnancy. It has been shown that iron deficiency anemia is a common condition during pregnancy has been identified in 1 / 3 of women do not take iron supplements. During the past 30 years, a supplement that contains iron and folic acid has proven particularly effective. Iron is taken in the form of sulfate (ferrous sulfate) and if marketed at high doses, for example, 30 mg of ferrous sulphate daily is entirely satisfactory.
How can I avoid constipation? Try to eat whole meal bread and breakfast cereals high in fiber, and calculate to get 6 servings of fruits and vegetables at least and at least 6-8 glasses of fluid (1.5-2 lit) daily.
How do I stop feeling sick? Avoid staying long hours hungry.Always eat something when you get up in the morning, even a toast. The cold food is sometimes more tolerable. It will also help the relatively dry meals. Try to avoid cooking smells.
I have heartburn. Try to eat small meals and snacks regularly and avoid large meals. Avoid very fatty and spicy foods.
How much weight should I get? The total pounds you should get depends on your weight before the pregnancy (Table).
Should I drink alcohol? Should be avoided because alcohol has been associated with irreversible health problems in the fetus and insufficient folic acid and vitamin B12 in pregnant.
In conclusion, women who exclude from their diet certain foods or food groups (eg vegetarians, lactose intolerant, etc.) should be encouraged to consult a dietitian to make nutritional assessment and to advise them on substitute foods such as lack. This is because the pregnancy is a critical period during which the mother's nutritional status is the key to the health of the newborn and the same.
Recommendations for weight gain during pregnancy should be individualized according to body mass index (BMI) of the mother before pregnancy (BMI = weight/height 2) in accordance with the table in Institute Of Medicine.
