Pregnant woman's nutrition:
Good nutrition is important during pregnancy; To maintain health of the mother and fetus; As quality of food is more important than its quantity, so it is advised to choose healthy foods with high nutritional value, and to avoid unhealthy foods. Good nutrition also helps to deal with additional requirements of the body as pregnancy progresses. The goal is to balance getting enough nutrients to support fetal growth and maintain a healthy weight.
The importance of good nutrition during pregnancy:
- Building bones and blood cells of the fetus.
- Reducing pregnancy troubles and problems.
- Boosting immunity to prevent infectious diseases.
- Prevention of iron deficiency anemia.
- Strengthening the body in preparation for childbirth.
- Promoting milk formation for breastfeeding.
Nutritional needs during pregnancy:
Nutrient
| Recommended daily intake
| Sources
|
Protein
| 70g
| Meat, fish, poultry, eggs, dairy products, legumes, and nuts.
|
Calcium
| 1000mg
| Dairy products, leafy green vegetables, orange juice, and almonds.
|
Iron
| 27mg
| Meat, fish, poultry, cereals, whole grain breads, legumes, leafy green vegetables, dried peaches, apricots and raisins.
|
Folacin (folic acid)
| 600µg | Leafy green vegetables, legumes, whole grains, orange juice, asparagus.
|
Pyridoxine(B6)
| 1.9mg
| Wheat germ, meat, whole grains, cauliflower, bananas, avocados, peanuts, sunflower seeds, soybeans, and corn.
|
Vitamin A
| 770 micrograms per day
| Carrots and sweet potatoes.
|
Vitamin C
| 85 mg
| In citrus fruits, broccoli, tomatoes, and strawberries
|
Calories:
The doctor should be consulted to discuss the needed daily calorie intake in general. The calorie needs during pregnancy varies from woman to woman. Most often, however, the pregnant woman’s needs for calories are as follows:
- During the first trimester of pregnancy: usual pre-pregnancy calorie intake, with no drastic changes in the dietary needs.
- During the second and third trimesters of pregnancy: an additional 300 calories are needed.
The impact of obesity on pregnancy:
If the BMI is higher than the normal average and is within the range of obesity, it will negatively affect pregnancy. Obesity in pregnant women increases the risk of developing the following health issues:
- Gestational diabetes
- High blood pressure (hypertension)
- Toxaemia of pregnancy
- Preterm birth
- C-section delivery
- Additionally, babies may develop the following problems:
- Congenital defects
- Enlargement in the size of the fetus (gigantism), with the possibility of injury during childbirth
- Childhood obesity
Nutritional needs during pregnancy:
Nutrient
| Recommended daily intake
| Sources
|
Protein
| 70g
| Meat, fish, poultry, eggs, dairy products, legumes, and nuts.
|
Calcium
| 1200mg
| Dairy products, leafy green vegetables, orange juice, and almonds.
|
Iron
| 30mg
| Meat, fish, poultry, cereals, whole grain breads, legumes, leafy green vegetables, dried peaches, apricots and raisins.
|
Folacin (folic acid)
| 600µg | Leafy green vegetables, legumes, whole grains, orange juice, asparagus.
|
Pyridoxine
| (B6) 1.9mg
| Wheat germ, meat, whole grains, cauliflower, bananas, avocados, peanuts, sunflower seeds, soybeans, and corn.
|
Zinc
| 15mg
| The same foods that contain iron, in addition to oysters, wheat germ and brown rice.
|
- Recommended foods:
- Proteins: It is recommended to get them from lean meats (such as: chicken, fish, eggs, meat, legumes, etc.) every day.
- Two servings of fish per week should be targeted, while making sure that one of them is made from oily fish (such as salmon). As for mackerel and sardines, it is recommended that they do not exceed two servings per week.
- Carbohydrates (e.g.: bread, cereals, potatoes, rice and pasta).
- Fats: It is recommended to obtain them from vegetable sources (such as: olive oil), and they can also be obtained from some foods (such as: some fish, avocados, nuts, and olives), and avoid saturated fats.
- Pasteurized dairy products: (such as: yogurt, milk, and cheese), and it is preferable to choose low-fat types.
- Fruits and vegetables: Aim for 5 servings per day, while avoiding added sugar or salt. In order to obtain the necessary vitamins and minerals.
- Too much fiber.
Foods to avoid:
- Avoid uncooked meat or eggs; As it may contain the Listeria germ, which is transmitted to the fetus through the placenta, causing miscarriage, or stillbirth.
fish:
- Avoid eating raw fish or uncooked shellfish that may contain germs (bacteria, viruses or parasites).
- Avoid some types of fish; Because it contains a high level of mercury that can harm the nervous system of the fetus (e.g.: shark, swordfish, marlin).
- Limit white tuna intake to 186 grams per week.
- Caffeine: It is a substance found naturally in foods (such as: tea, coffee, and chocolate), some soft drinks, energy drinks, or some painkillers. It is recommended to limit its intake during pregnancy. As its abundance increases the risk of miscarriage, and low birth weight.
- Unpasteurized milk and all its products (e.g. cheese, etc.).
Nutritional supplements:
Good nutritional supplements:
- Iron: to prevent the mother from developing iron deficiency anemia, in addition to helping the blood transfer the largest amount of oxygen to the fetus.
- Folic acid: to protect the fetus from spina bifida.
- Harmful nutritional supplements:
- Avoid too much vitamin A, whether with food or nutritional supplements. Because it may harm the fetus.
- Dietary supplements do not replace a healthy diet.
Food poisoning:
It is an abdominal pain accompanied by diarrhea and vomiting, which occurs due to bacterial infection or germs in the stomach. To avoid food poisoning, it is recommended to:
- Cook food and meat well.
- Wash fruits and vegetables well.
- Maintain cleanliness of the kitchen, eating and cooking utensils.
- Wash hands after going to the toilet, before and after eating, after handling raw meat, and after touching animals.
General Instructions:
- Avoid fried foods and replace them with grilled ones.
- It is recommended to eat well-washed fruits and vegetables.
- Avoid starting a diet to lose weight (diet) during pregnancy; This affects the mother and baby's access to important nutrients.
- Reduce salt in food; As it causes fluid retention, which leads to high blood pressure.