nutritional needs during pregnancy your body goes through numerous physical and hormonal changes during pregnancy
the way you nourish your body during this time will affect your health and your babies you must heat a healthful
balanced diet to help ensure you stay healthy throughout your pregnancy
The food you eat is your baby's main source of nourishment so it's critical to consume foods that are rich in nutrients
proper nutrition can help promote your baby's growth and development by following some fairly easy nutrition guidelines
you, can be on your way to a healthy pregnancy
increased nutrients your body has increased nutritional needs during pregnancy
Although the old adage of eating for two isn't entirely correct you do require more
micronutrients and macronutrients
To support you and your baby
micronutrients are dietary components such as vitamins and minerals that are only required in small amounts
macronutrients are nutrients that provide calories or energy these include carbohydrates proteins and fats
most pregnant women can meet these increased nutritional needs by choosing a diet that includes a variety of healthy foods a
Simple way to ensure you're getting all the necessary
nutrients is to eat different foods from each of the food groups
every day in fact all meals should include at least three different food groups
each food group has something to offer your body for example grains are a good source of energy
fruits and vegetables are packed with antioxidants
fiber and water soluble and fat soluble vitamins
meats nuts and legumes provide your body with protein
fellate and iron dairy products are great source of calcium and vitamin d
what and how much to eat your body can't function properly if it's missing the nutrients from any of these food groups
remember that your goal is to eat a wide variety of foods during pregnancy whenever possible choose natural
low-fat foods over processed junk food
chips, and soda for example contain no nutritional value
you, and your baby will benefit more from fresh fruits vegetables and lean proteins such as chicken fish
beans
Or lendl's this doesn't necessarily mean that you need to avoid all of your favorite foods during
pregnancy however you must balance them with nutritious foods so that you don't miss any important vitamins or minerals
including the following nutrients in your daily diet will help ensure that you satisfy your body's nutritional needs during pregnancy
protein
protein is critical for ensuring the proper growth of fetal tissue
Including the brain it also helps with breast and uterine tissue growth during pregnancy it even plays a role in your
increasing blood supply allowing more blood to be sent to your baby you should eat three servings of protein per day
good sources include lean beef and pork beans
chicken
salmon nuts peanut butter cottage cheese
calcium calcium helps build your baby's bones and regulates your body's use of fluids
pregnant women need at least three servings of calcium per day in pregnant teens the recommendation is 5 servings
good sources of calcium include milk yogurt cheese
cabbage
tofu eggs
pudding fellate
fellate also known as folic acid plays an important part in reducing the risk of neural tube defects
these are major birth defects that affect the baby's brain and spinal cord
such as spina bifida and anencephaly
when you're pregnant you need 600 to 800 micrograms of folate you can get fellate from these foods liver
nuts
dried beans and lentils
dry beans and lentils nuts and peanut butter
dark green leafy vegetables iron iron works with sodium potassium and water to increase blood flow
this helps ensure that enough oxygen is supplied to both you and your baby you should be getting
27 milligrams of iron per day good sources of this nutrient include dark green leafy vegetables
citrus fruits
enriched breads or cereals lean beef and poultry
enriched breads or cereals eggs
dried fruits other
considerations aside from eating well it's important to drink at least eight glasses of water each day and to take prenatal vitamins
it's difficult, to obtain sufficient amounts of certain nutrients
including fellate and iron from food alone
Make sure to speak with your doctor about which prenatal vitamins you should take to ensure that you and your baby stay healthy
cravings and food aversions during pregnancy many women experience
aversions to particular foods meaning the never want to eat them they may also have cravings for at least one type of food
it's unclear why women develop food cravings or aversions during pregnancy however
researchers believe hormones play a role common cravings during pregnancy include chocolate
spicy foods fruits
comfort foods such as mashed potatoes and pizza it's fine to give in to these cravings
sometimes especially if you crave foods that are a part of a healthy diet
however you should try to limit your intake of junk food and processed foods
food aversions may only be problematic if they involve foods that are important for the baby's growth and development
talk to your doctor if you have adverse reactions to foods you should be eating during pregnancy
your doctor can suggest other foods or supplements to compensate for the lack of certain nutrients in your diet
pika-pika
is a disorder that causes cravings for items that contain no nutritional value
pregnant women with piko may want to eat clay
cigarette ashes or starch among other strange
Substances when a woman has pica during pregnancy it may indicate a lack of a specific vitamin or mineral
it's important to notify your doctor if you crave non-food items or have eaten non-food items
eating such items can be dangerous for you and your baby healthy weight gain during pregnancy
many women are concerned about weight gain during pregnancy
they fear they will gain too much weight and never get back to their pre-pregnancy size
however some weight gain is normal during pregnancy and it shouldn't be cause for concern
The extra weight provides nourishment to the baby some of it is also stored for breastfeeding after the baby is born
women gain an average of 25 to 35 pounds during
pregnancy it's normal to gain less weight if you start out heavier or to gain more weight if you are underweight before pregnancy
you can speak with your doctor about the appropriate amount of weight for you to gain during your pregnancy
The chart below provides some general guidelines don't worry too much about the number on the scale
instead of focusing on your weight you should concentrate on needing a variety of nutritious foods
healthy eating is incredibly important and dieting to lose weight or prevent weight gain is harmful to you and your baby healthy
exercise
besides eating a nutrition focused diet
exercising during pregnancy can help you manage your weight swimming and walking are good choices
however you should avoid any extreme sports or contact sports such as rock climbing and
basketball if you didn't exercise before your pregnancy
Start out slowly and don't overdo it it's also important to drink plenty of water so that you don't get dehydrated
Make sure to talk to your doctor before you start a new exercise routine
takeaway
evaluate your diet
make sure you're eating a balanced and nutritious diet during your pregnancy so you and your growing baby can be as healthy as
possible think about nutritional value and limit your intake of high-fat high-sugar and high sodium foods
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