Having a healthy and balanced diet is essential for good health and is the most essential for a pregnant woman. Your baby’s health depends on what you eat. If you are well fed, your baby is also well fed. A healthy and adequate diet helps in the proper development of the fetus.
A balanced diet is one that contains food in adequate amounts from all food groups. So you should aim to incorporate the suggested nutrients:
fats: Fat deposits at the time of pregnancy in the mother’s body are used later during lactation. Although the caloric requirement depends on each person, doctors usually recommend an extra intake of 300 calories a day.
protein: This is one of the most important nutrients for the body. Pregnant women should consume 60 grams of protein per day. This helps the fetus to develop rapidly during the last phase of pregnancy.
Iron: The iron requirement increases during pregnancy. A pregnant woman should take 30 mg of iron per day. Some foods rich in iron are lean red meats, poultry, fish, whole-grain breads, and dried fruit.
Calcium: 1,000 mg a day of calcium is a must for a pregnant woman. In case she can’t get it through her diet, taking a calcium supplement is a good option. Calcium needs are particularly high during pregnancy, as it is vital for the formation of teeth and bones of the fetus.
Water: Pregnant women are more prone to constipation, urinary tract or bladder infections. Drinking at least eight glasses of water every day will prevent these problems. In addition, a lack of water can lead to preterm or premature labor. Avoid coffee, caffeinated teas, and soft drinks.
Foods to avoid during pregnancy
Caffeine: Caffeine consumption can cause miscarriage as it increases heart rate, blood pressure, and sweat production. Caffeine intake can also hinder the proper growth of the fetus. Therefore, even beverages like coffee, colas, hot chocolate, chocolate, and various nuts should be avoided during pregnancy.
Alcohol: Drinking is not only detrimental to the health of the mother, but can also have harmful effects on the fetus. Drinking can cause a condition known as FAS or fetal alcohol syndrome. It can also cause learning disabilities, low body weight, vision problems, and other deformities in the baby.
Fish, Meat and Poultry: You should not eat raw meat, seafood, and poultry. A high level of mercury in seafood can slow the growth of the baby’s brain.
Fats, sweets, and oils only add flavor to foods but have no nutritional value, so use less of them. Eating a balanced diet will ensure fewer problems during labor and pregnancy.