If you’re expecting a baby and you actually are curious about the question: 3 month of pregnancy diet. You can find many important details on this topic, as well as tips, suggestions, thoughts, and answers to questions concerning pregnant state, right nutrition and diet plans.
Pregnant women should ensure that their diet provides enough nutrients and energy for the baby to develop and grow properly. They also need to make sure their bodies are healthy enough to cope with the changes that are taking place.
The mother’s diet must be balanced and nutritious so that her pregnancy is healthy; This implies that her protein, carbohydrate and fat intake is balanced, and she also consumes a wide variety of plants such as vegetables and fruits. p>
Some women’s diet may be affected by cultural factors, religious factors, or health conditions, so consulting with a doctor is an important part of planning a pregnancy diet.
Fruits and vegetables are the foundation of any nutritious diet and are especially important during pregnancy.
As we mentioned earlier, the mother should follow a varied, balanced and nutritious diet that should include:
Fruits and vegetables
She tries to eat five servings of fruits and vegetables a day. You can consume them in the form of juice, dried, canned, frozen or fresh. Fresh and frozen produce (if frozen shortly after being harvested) tend to have higher levels of vitamins and other nutrients.
Experts emphasize that eating fruit is often better than just drinking juice, as the natural sugar levels in juice are very high. Consider vegetable juices like carrot or wheatgrass for dense nutrition.
Foods rich in starchy carbohydrates
Foods high in starchy carbohydrates include potatoes, rice, pasta, and bread. Carbohydrates are rich in energy and therefore an important component of a good diet during pregnancy.
Healthy animal-based proteins include fish, lean meat, and chicken, as well as eggs. All pregnant women and especially vegans should consider the following foods as good sources of protein:
- Quinoa, known as a “complete protein,” includes all essential amino acids.
- Soy and tofu products.
- Beans, lentils, legumes, nuts, seeds, and nut butters are good sources of protein and iron.
British and Brazilian researchers reported in the journal PLoS ONE that pregnant women who ate shellfish had lower levels of anxiety compared to those who did not. Pregnant mothers who never consumed shellfish had a 53% increased risk of high levels of anxiety, the authors wrote.
Fats should not represent more than 30% of a pregnant woman’s diet. Researchers from the University of Illinois reported in the Journal of Physiology that a high-fat diet can predispose the baby to developing diabetes later in life.
The team leader, Professor Yuan-Xiang Pan, said:
“We found that exposure to a high-fat diet before birth changes gene expression in the baby’s liver, making it more likely to overproduce glucose, which can lead to early resistance to insulin and diabetes. ”
“We found that exposure to a high-fat diet before birth changes gene expression in the baby’s liver, making it more likely to overproduce glucose, which can lead to early insulin resistance and diabetes. ”
There are other risks to pregnancy if you eat a diet that is too high in fat, and that is why it is necessary to consume them in moderation. Also, monounsaturated and omega-3 fats, or “healthy fats,” should be the main fat options. In the journal Endocrinology , a team from the Oregon Health and Science University explained in the Food and Nutrition Bulletin that this is due to reduced blood flow from the mother to the placenta. < / p>
Some examples of foods high in monounsaturated fats include olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocados, lots of nuts and seeds.
Whole grain foods, such as whole wheat bread, wild rice, whole wheat pasta, legumes such as beans and lentils, fruits and vegetables are rich in fiber.
Women are at higher risk of developing constipation during pregnancy; eating lots of fiber helps them minimize that risk. Studies have shown that eating plenty of fiber during pregnancy reduces the risk or severity of hemorrhoids, which also become more common as the fetus grows.
It is important to have a healthy daily intake of calcium. Dairy products, such as cheese, milk, and yogurt, are rich in calcium. If the mother is vegan, she should consider the following calcium-rich foods: calcium-fortified soy milk and other plant-based milks and juices, calcium-hardened tofu, soybeans, Chinese cabbage, broccoli, chard, okra, mustard greens, kidney beans, kale, and soy nuts.
Zinc is a vital trace mineral. It plays a key role in normal growth and development, cellular integrity, and several biological functions, including nucleic acid metabolism and protein synthesis.
As all of these functions are involved in cell growth and division, zinc is important for the development of the fetus. The best sources of zinc are chicken, turkey, ham, shrimp, crab, oysters, meat, fish, dairy products, beans, peanut butter, walnuts, sunflower seeds, ginger, onions, bran, wheat germ, rice, pasta , cereals, eggs, lentils and tofu.
Iron is an important part of hemoglobin. Hemoglobin is the oxygen-carrying pigment and the main protein in red blood cells. It is responsible for transporting oxygen throughout the body.
During pregnancy, the amount of blood in the mother’s body increases by almost 50%; therefore, she needs more iron to make more hemoglobin for all that extra blood. p>
Most women begin their pregnancy without adequate iron stores to meet the increasing demands on their bodies, particularly after the third or fourth month. If iron stores are inadequate, the mother may become anemic, causing an increased risk of:
- premature labor
- underweight baby
- fetal death
- death of the newborn
- tiredness, irritability, depression (in the mother) during pregnancy
If the mother becomes anemic later in pregnancy, there is an increased risk of losing a lot of blood when she gives birth. The following foods are rich sources of iron:
- Dried beans.
- Nuts, such as apricots.
- Egg yolk.
- Some whole grains, if they are fortified with iron.
- The liver is rich in iron, but doctors and most dietitians advise pregnant women to avoid eating liver. The liver is very rich in vitamin A, which can harm the baby during pregnancy.
- Lean meat.
- Oysters (pregnant women should eat them cooked).
- Lamb, pork, and shellfish also contain iron, but less than the foods listed above.
- Legumes: Lima beans, soybeans, kidney beans, dry beans, and peas.
- Seeds: Brazil nuts and almonds.
- Vegetables, especially dark green ones: broccoli, spinach, dandelion greens, asparagus, collards, and kale.
- Whole grains: brown rice, oats, millet, and wheat.
Non-animal sources of iron are less easily absorbed by the body. Mixing some lean meat, fish, or poultry with these sources can improve your absorption rates.
It is better to avoid the following foods during pregnancy:
- Mercury in some types of fish : shark, swordfish and marlin should be avoided, or consumed to a minimum.
- Raw or partially cooked meat : this should be avoided, these foods should be fully cooked. Raw seafood – There is a risk of bacterial or viral contamination that can cause food poisoning. Some bacteria and viruses can also cross the placenta and harm the baby.
- Raw eggs : includes any food that contains raw or partially cooked eggs. Eggs must be well cooked to avoid salmonella infection.
- Raw or undercooked prepared foods : it is essential that prepared foods are cooked thoroughly until they are hot. There is a risk of listeriosis, as well as infection by other pathogens.
- Pate : any type of pate, whether vegetable or meat-based; the risk here is also listeria infection.
- Mold-ripened soft cheese : such as marbled blue cheese, Brie or Camembert. There is a risk of listeria infection. Listeria is a group of bacteria that can cause infections in pregnant women and their babies that can lead to death.
- Empty calorie foods : Cakes, biscuits, cookies, chips, and candy should be kept to a minimum. Many of these options are high in sugar and fat, low in nutritional content, and can compromise a pregnant woman’s efforts to maintain a healthy body weight.
Should I stop drinking alcohol completely?
Pregnant mothers can only consume very small amounts of alcohol each week.
Public health authorities around the world have progressively reduced the maximum amount of alcohol a woman should drink each week.
A fetus’s liver cannot process alcohol like an adult’s. Being too exposed to alcohol can seriously affect a baby’s development. Most doctors advise pregnant mothers to avoid alcohol altogether.
If the mother chooses to drink during pregnancy, some guidelines recommend only very small amounts per week. Heavy drinking during pregnancy can harm both mother and baby. There is a risk that the baby will develop fetal alcohol syndrome (FAS), so many mothers choose to eliminate the risk of any problems by eliminating alcohol from their diet during pregnancy.
Should pregnant women avoid caffeine?
If a pregnant mother consumes too much caffeine during pregnancy, there is an increased risk of the baby having low birth weight, which can lead to health problems later on. There is also an increased risk of miscarriage.
Many foods and drinks contain caffeine, not just coffee. Examples include some sodas, energy drinks, chocolate, and tea. Some cold and flu remedies also contain caffeine. Pregnant women should speak with their doctor, nurse, or pharmacist before taking a remedy.
Most health authorities around the world say that it is not necessary to give up coffee completely, but you should not consume more than 200 milligrams per day. A standard cup of instant coffee contains 100 milligrams of caffeine.
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