When you are mothers-to-be and you are interested in the thought: is it safe to eat berries during pregnancy. You will discover lots of helpful material on this topic, as well as tips, suggestions, ideas, and answers to help questions related to carrying a child, appropriate nutrition and diet habits.
Pregnant women should eat a balanced diet.
Eat healthy for you and your baby
Carrying a baby is an arduous task for a woman’s body. Eating right is one of the best things you can do to help your baby grow and develop normally.
Eating a balanced and healthy diet can help prevent:
- Excessive weight gain
- Gestational diabetes
- Chances of needing a cesarean
- Anemia and infections in the mother
- Poor healing
- A premature birth of the baby
- A low-birth-weight baby
Eat for two
The healthy amount of weight gained during pregnancy varies. These are general guidelines:
- The normal total weight gain for a healthy woman is 25 to 35 pounds (11 to 16 kilograms).
- Overweight women should only gain 10 to 20 pounds (4.5 to 9 kilograms) during pregnancy.
- Women below their recommended weight or women with multiple babies (twins or more) should gain 35 to 45 pounds (16 to 20 kilograms) in pregnancy.
Ask your healthcare provider how much weight to gain.
Eating for two does not mean eating twice as much food. Pregnant women need approximately 300 extra calories a day. But where those calories come from is important.
- If you eat sweets or junk food, the excess calories do not provide the nutrients your baby needs.
- As a result, the growing baby will get the vitamins and minerals she needs from her body. Her health could be affected. Li>
Instead of junk food, choose foods that are:
- Rich in protein
- Rich in omega 3 polyunsaturated fats and low in trans fats and saturated fats
- Low in sugar (sugar only gives empty calories) or refined carbohydrates high in fiber
Other nutrients your baby needs are:
- Calcium, for healthy growth.
- Iron, for the baby’s blood supply. It also prevents anemia in the mother.
- Folic acid, to reduce the risk of spina bifida (incomplete closure of the spinal cord), anencephaly (abnormality of the brain), and other birth defects.
What to eat
Eating a well-balanced diet with all the appropriate nutrients and getting at least 30 minutes of exercise per day is important for a healthy pregnancy. For most pregnant women, the appropriate amount of calories is as follows:
- About 1,800 calories per day during the first trimester
- About 2,200 calories per day during the second trimester
- Around 2,400 calories per day during the third trimester
Bread, cereal, rice and pasta:
- Eat 9-11 servings a day.
- These foods provide you with carbohydrates. They are converted into energy for your body and for your baby’s growth.
- Fortified whole grain products have folate and iron.
- Vegetables are a good source of vitamins A and C, folate, iron, and magnesium.
- Eat 4 to 5 servings a day.
- Aim for at least two of your daily servings of vegetables to be leafy greens.
- Eat 3 to 4 servings a day.
- Fruits provide vitamins A and C, potassium and fiber. Choose fresh fruit and juices. They are better for you than frozen or canned fruits. Eat lots of foods rich in vitamin C, such as citrus fruits, melons, and berries. Try to avoid juices that contain added sugar or sweeteners.
Milk, yogurt and cheese:
- Eat 3 servings a day.
- Dairy products are a great source of protein, calcium, and phosphorus. If you need to cut calories and cholesterol, choose low-fat dairy products.
Beef, poultry, fish, dried beans, eggs, and nuts:
- Eat 3 servings a day.
- Foods in this group are a good source of B vitamins, protein, iron, and zinc.
Fats and oils:
You need a little fat in your diet for yourself and your fetus. Fats provide long-term energy for growth and are necessary for brain development. Women with special dietary needs should plan their meals carefully to ensure they receive the nutrition they need.Talk to your provider if you are on a special diet, for example:
- Vegetarian or vegan
- Lactose free
- Gluten free
Liquids and vitamins
Pregnant women should also drink plenty of fluids. Avoid caffeinated and sugary drinks. Ask your provider how much fluid to get each day.
You should also take a prenatal vitamin that contains folic acid, iron, and other vitamins and minerals that all women need. Your provider can give you a prescription for vitamins. You can also get prenatal vitamins without a prescription.
Although it is not known why, many pregnant women have cravings for certain foods. This may be due to hormonal changes. These cravings often go away after the first three months.
As long as you’re getting all the nutrients you need for yourself and your baby, it’s okay to eat some of the foods you crave every now and then.
Sometimes pregnant women have strange cravings for things that are not food, such as dirt, clay, laundry detergent, or crushed ice. This is called pica and can be caused by a deficiency of iron in the blood, which leads to anemia. Tell your provider if you have these cravings.
Prenatal care – adequate nutrition
Berger DS, West EH. Nutrition during pregnancy. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe’s Obstetrics: Normal and Problem Pregnancies . 8th ed. Philadelphia, PA: Elsevier; 2021: chap 6.
Cline M, Young N. Antepartum care. In: Kellerman RD, Rakel DP, eds. Conn’s Current Therapy 2021 . Philadelphia, PA: Elsevier 2021: 1209-1216.
Gregory KD, Ramos DE, Jauniaux ERM. Preconception and prenatal care. In: Landon MB, Galan HL, Jauniaux ERM, et al, eds. Gabbe’s Obstetrics: Normal and Problem Pregnancies . 8th ed. Philadelphia, PA: Elsevier; 2021: chap 5.
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