Proper nutrition and vitamins during pregnancy

Proper nutrition and vitamins during pregnancy: complete guidance

Pregnancy is a unique period in a woman’s life, when her body undergoes significant changes to maintain the growth and development of the unborn child. Proper nutrition and taking the necessary vitamins play a key role in ensuring a healthy pregnancy and the birth of a healthy baby. This period requires special attention to the products and additives to satisfy the increased needs of the mother and the growing fetus.

The need for calories during pregnancy

Although the myth that a pregnant woman should “eat for two” is far from the truth, the need for calories is really increasing. However, this increase is not significant. In the first trimester, the need for calories practically does not change. In the second trimester, it is recommended to increase calories by about 300-350 per day, and in the third trimester-by 400-500 per day. It is important to remember that these additional calories should come from nutrients, and not from empty calories contained in fast food and sweets.

The main macro elements for pregnant women

• Squirrels: Proteins are building material for cells, tissues and organs of both the mother and the child. They are necessary for the growth of the fetus, the development of placenta and an increase in the volume of the blood of the mother. Pregnant women are recommended to consume about 70-100 grams of protein per day. Good sources of protein include low -fat meat, poultry, fish (with a low mercury content), eggs, legumes, tofu, nuts and seeds.
• Carbohydrates: Carbohydrates are the main source of energy for the body. It is important to choose complex carbohydrates, such as whole grain products, vegetables and fruits, which provide energy gradually and contain fiber necessary for the normal operation of the intestines. Avoid simple carbohydrates, such as sweets, carbonated drinks and white bread, which can lead to leaps for blood sugar and a set of excess weight.
• Fat: Fats are necessary for the development of the brain and nervous system of the child. It is important to use useful fats, such as unsaturated fats contained in olive oil, avocados, nuts and fatty fish (salmon, sardines). Limit the consumption of saturated and trans fats contained in fatty meat, fried foods and processed products. Particular attention should be paid to the fatty acids of omega-3, especially DHA (non-coshegexic acid), which play an important role in the development of the brain and vision of the child.

Important trace elements (vitamins and minerals) during pregnancy

• Folic acid (vitamin B9): Folic acid is critical to prevent defects in the nervous tube (DNT) in a child, such as spinal hernias. It is recommended to start taking folic acid 1-3 months before conception and continue during the first trimester of pregnancy. The recommended dose is 400-800 mcg per day. Good sources of folic acid include dark green leafy vegetables, legumes, citrus and enriched products (bread, cereals).
• Iron: During pregnancy, the need for gland increases significantly, since it is necessary for the production of red blood cells that transfer oxygen to the child. Iron deficiency can lead to anemia, which can increase the risk of premature birth and low weight at birth. The recommended dose of iron is 27 mg per day. Good sources of iron include red meat, poultry, fish, legumes, dark green leafy vegetables and enriched products. For better absorption of iron, it is recommended to use foods rich in vitamin C (citrus fruits, pepper, tomatoes).
• Calcium: Calcium is necessary for the development of the bones and teeth of the child. If the mother does not receive enough calcium from food, the body will take it from its bones, which can lead to osteoporosis in the future. The recommended dose of calcium is 1000 mg per day. Good calcium sources include dairy products, dark green leafy vegetables, tofu and enriched products.
• Vitamin D: Vitamin D is necessary for the absorption of calcium and the development of the bones and teeth of the child. He also plays a role in immune function. Many pregnant women experience a deficiency of vitamin D, so it is recommended to take additives with vitamin D. The recommended dose is 600-800 IU per day. Vitamin D can be obtained from sunlight, oily fish and enriched products.
• Iodine: Iodine is necessary for the development of the brain and nervous system of the child. Iodine deficiency can lead to mental retardation and hypothyroidism. The recommended dose of iodine is 150 μg per day. Good sources of iodine include iodized salt, seafood and dairy products.
• Vitamin C: Vitamin C is a powerful antioxidant that helps protect the cells from damage. It is also necessary for the absorption of iron and the formation of collagen. The recommended dose of vitamin C is 85 mg per day. Good sources of vitamin C include citrus fruits, pepper, strawberries, tomatoes and broccoli.
• Vitamin A: Vitamin A is necessary for the development of vision, immune system and skin of the child. However, excessive consumption of vitamin A can be harmful to the child, especially in the first trimester of pregnancy. It is recommended to receive vitamin A from food, such as carrots, sweet potatoes and dark green leafy vegetables, and not from additives.
• Zinc: Zinc is necessary for the growth and development of cells, as well as for immune function. The recommended zinc dose is 11 mg per day. Good sources of zinc include red meat, poultry, legumes, nuts and whole grains.
• Kholin: Kholin plays an important role in the development of the brain and nervous system of the child, especially in the field of memory and learning. The recommended choline dose is 450 mg per day. Good sources of choline include eggs, liver, red meat and legumes.
• Omega-3 fatty acids (DHA and EPA): DHA (non -zahexaenic acid) and EPA (eicophantamentaic acid) are important fatty acids that play a key role in the development of the brain, vision and nervous system of the child. It is recommended to use at least 200 mg DHA per day. Good sources of omega-3 fatty acids include fatty fish (salmon, sardins, mackerel), linseed seed, chia seeds and walnuts. If you do not eat enough fish, consider the possibility of taking additives with omega-3 fatty acids.

Products that should be avoided during pregnancy

During pregnancy, it is important to avoid certain products that can be dangerous for the mother and child:

• Raw or undercooked meat, poultry and fish: These products may contain bacteria and parasites, such as leafer, salmonella and toxoplasmosis, which can cause serious diseases. Meat, poultry and fish should be carefully cooked until fully readiness.
• Raw eggs: Raw eggs may contain salmonella, which can cause food poisoning. Avoid the use of raw eggs in sauces, mayonnaise and other products.
• Nepasturized dairy products and juices: Nepasturized dairy products and juices may contain bacteria, such as listers that can cause serious diseases. Choose only pasteurized dairy products and juices.
• Pisces with a high mercury content: Some types of fish contain a high level of mercury, which can be harmful to the development of the brain and nervous system of the child. Avoid the use of sharks, a sword fish, royal mackerel and tile. Moderately use tuna (no more than 170 grams per week). Safe fish options are salmon, sardines, shrimp and cod.
• Processed meat: Processed meat, such as hot dogs, sausages and delicious meat, may contain listeries. Before use, treated meat should be thoroughly heated.
• Alcohol: The use of alcohol during pregnancy can lead to serious developmental defects in a child, including fetal alcohol syndrome. There is no safe level of alcohol consumption during pregnancy.
• Caffeine: Excessive use of caffeine can increase the risk of miscarriage and low weight at birth. Limit caffeine consumption up to 200 mg per day (about one cup of coffee). Caffeine is contained not only in coffee, but also in tea, carbonated drinks and chocolate.
• Some herbs: Some herbs can be dangerous during pregnancy. Before using herbal teas and additives, consult your doctor.
• Allergies causing: If you have allergies to certain products, avoid their use during pregnancy.
• Unwashed fruits and vegetables: Wash fruits and vegetables thoroughly before use to remove dirt, bacteria and pesticides.

Model recommendations during pregnancy in trimester

• First trimester: In the first trimester, it is important to focus on nutrients that will help to cope with morning nausea and provide the necessary nutrients for the development of the child. Eat small portions of food often to avoid nausea. Choose easily digestible products, such as toasts, crackers, bananas and apple puree. Drink a lot of liquids to avoid dehydration. Take additives with folic acid.
• Second trimester: In the second trimester, the appetite usually improves. Focus on a balanced diet that includes proteins, carbohydrates, fats, vitamins and minerals. Use products rich in iron and calcium. Follow the weight set.
• Third trimester: In the third trimester, it is important to continue to eat in a balanced and monitor weight gain. Use products rich in fiber to avoid constipation. Drink a lot of liquids to avoid swelling.

Pregnant supplements

Although proper nutrition is the basis of a healthy pregnancy, the intake of additives can help provide the necessary nutrients, especially if you have certain deficits or dietary restrictions. Discuss the doctor with the need to receive the following additives:

• Prenatal vitamins: Prenatal vitamins contain all the necessary vitamins and minerals necessary for a healthy pregnancy, including folic acid, iron, calcium and vitamin D.
• Folic acid: If you have not taken folic acid before conception, start taking it as soon as possible.
• Iron: If you have anemia, the doctor may recommend you to take iron additives.
• Vitamin D: Many pregnant women experience vitamin D, so it is recommended to take additives with vitamin D.
• Omega-3 fatty acids (DHA): If you do not eat enough fish, consider the possibility of taking additives with omega-3 fatty acids.
• Calcium: If you do not consume enough dairy products or other products rich in calcium, the doctor may recommend that you take calcium additives.

Consultation with a doctor and nutritionist

It is important to consult your doctor and nutritionist in order to develop an individual nutrition plan that will meet your needs and needs of your child. The doctor will be able to evaluate your health status, identify nutrient deficiency and recommend the necessary additives. The nutritionist will be able to develop a power plan that will include the nutrients that you like and will help you cope with the morning nausea, constipation and other problems associated with pregnancy.

Water and hydration

Maintaining a sufficient level of hydration is crucial during pregnancy. Water helps to transfer the nutrients to the child, supports the normal volume of the mother of the mother, and prevents constipation and swelling. It is recommended to drink at least 8-10 glasses of water per day. In addition to water, you can use herbal teas, fruit and vegetable juices (pasteurized) and other liquids.

Practical advice on proper nutrition during pregnancy

• Plan your food meals: Plan your food and snack techniques in advance to make sure that you are consuming nutrients.
• Prepare at home: Cooking at home allows you to control the ingredients and sizes of portions.
• Read the labels on products: Pay attention to the content of nutrients, calories, sugar and fat in foods.
• Eat a variety of food: Include products from all food groups in your diet to get all the necessary nutrients.
• Listen to your body: Eat when you are hungry and stop eating when you are saturated.
• Do not be afraid of snacks: Healthy snacks between meals can help you maintain energy level and avoid overeating.
• Take a moderate physical activity: Moderate physical activity, such as walking, swimming and yoga, can help you maintain a healthy weight, improve your mood and reduce the risk of pregnancy complications.
• Farm up: A sufficient dream is important for the health of mother and child.
• Avoid stress: Stress can negatively affect the health of the mother and child. Find the ways to relax and relieve stress, such as meditation, yoga or pastime in nature.

Food for special conditions during pregnancy

• Gestational diabetes: Gestational diabetes is a form of diabetes that develops during pregnancy. If you have a gestational diabetes, it is important to monitor blood sugar and observe a special diet developed by a nutritionist. Diet for gestational diabetes usually includes products with low glycemic index, such as whole grain products, vegetables and fruits.
• Precomports: Preeclampsia is a serious condition that is characterized by high blood pressure and the presence of protein in the urine. If you have preeclampsia, it is important to monitor blood pressure and observe a special diet developed by the doctor. Diet for preeclampsia usually includes low sodium products and high protein content.
• Morning nausea: Morning nausea is a common symptom of pregnancy, which can cause nausea and vomiting. To cope with morning nausea, eat small portions of food often, avoid smells and products that cause nausea and drink a lot of liquids.
• Constipation: Construction is a common problem during pregnancy. To avoid constipation, use products rich in fiber, such as whole grain products, vegetables and fruits, and drink a lot of liquids.

Final thoughts

Proper nutrition and taking the necessary vitamins are key factors for a healthy pregnancy and the birth of a healthy baby. Follow the recommendations presented in this article and consult your doctor and nutritionist to develop an individual food plan that will meet your needs and needs of your child. Pregnancy is a great time, and proper nutrition can help you enjoy it in full.