How to Eat Properly During Pregnancy

Table of contents:

How to Eat Properly During Pregnancy
How to Eat Properly During Pregnancy
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Proper nutrition in adequate quantities is very important during pregnancy to allow for proper growth and development of the baby. When you are pregnant you need to pay special attention to what you eat so that both you and your baby can be healthy and happy.

Steps

Eat Right While Pregnant Step 1
Eat Right While Pregnant Step 1

Step 1. Know how much you eat

During pregnancy, the baby gets nourishment from your meals. Remember that it is not necessary to eat for two, as your level of physical activity is not as high as it used to be.

Eat Right While Pregnant Step 2
Eat Right While Pregnant Step 2

Step 2. Be careful about your vitamin A intake

Too much vitamin A can be dangerous for the fetus. If you are taking vitamin supplements, read the directions on the package carefully. The National Research Council recommends a daily dose of vitamin A of 1000 retinol equivalent (RE) during pregnancy, which is equivalent to 3300 IU as retinol or 5000 IU of vitamin A obtained from the typical American diet as a combination of retinol and carotenoids, for example beta-carotene. An average balanced diet contains about 7000-8000 IU of vitamin A derived from different sources. The US GDA (Recommended Daily Allowance) established by the Food and Drug Administration is 8000 IU per day. A supplement of 8000 IU of vitamin A (as retinol / retinyl ester) per day should be the maximum recommended during or before pregnancy.

Eat Right While Pregnant Step 3
Eat Right While Pregnant Step 3

Step 3. Get plenty of vitamin D

Vitamin D helps your baby develop strong bones and teeth. Eat and drink at least four dairy products and calcium-rich foods daily to ensure your body is getting 1000-1300 mg of calcium during pregnancy. You can also take calcium tablets to reach the necessary value.

Eat Right While Pregnant Step 4
Eat Right While Pregnant Step 4

Step 4. Eat at least one good source of folic acid every day

Since the central nervous system begins to develop during the first few weeks of gestation, it is wise to take extra folic acid and continue until the eighth week following conception. This will reduce the chances of your newborn suffering from neural tube defects such as spina bifida.

Eat Right While Pregnant Step 5
Eat Right While Pregnant Step 5

Step 5. Avoid certain foods during pregnancy

  • Stay away from alcohol. Alcohol has been linked to premature birth, mental retardation, birth defects, and the birth of underweight babies.
  • The Listeria bacterium can be harmful to the baby and can even cause a miscarriage. You can find this bacterium in milk and meat and raw fish. This means that rare fillet, carpaccio, undercooked meat and sushi are to be avoided.
  • Limit caffeine to no more than 300 mg per day. The caffeine content in different drinks depends on the grains or leaves used and the preparation method. A 250ml cup of coffee contains on average around 150mg of caffeine, while black tea normally contains around 80mg. A 360 ml glass of a carbonated drink that contains caffeine provides between 30 and 60 mg of caffeine. Also remember that chocolate contains caffeine, the amount of caffeine contained in a bar of chocolate is equivalent to that of 60 ml of coffee.
  • Reduce the total amount of fat ingested to 30% or less of the total calories consumed daily. For a person who eats 2000 calories a day, fat will be around 65 grams or less.
  • The salmonella intestinal bacterium is frequently encountered in pigs and poultry. Handle meats with the utmost hygiene and prevent cross-contamination. By cooking the meat thoroughly, you will kill the bacterium.
Eat Right While Pregnant Step 6
Eat Right While Pregnant Step 6

Step 6. Understand that food cravings are normal during pregnancy

Do you have a craving for chips, chocolate, gherkins or whatever? You are not the only one! While there is no widely accepted explanation for food cravings, more than two-thirds of pregnant women say they have them. Behave smart by giving in from time to time, but don't overdo it so as not to alter your appetite.

Eat Right While Pregnant Step 7
Eat Right While Pregnant Step 7

Step 7. If you love sugar substitutes, choose natural products and avoid saccharin

Eat Right While Pregnant Step 8
Eat Right While Pregnant Step 8

Step 8. Eat fish often

Studies have shown that taking two servings of fish each week can promote baby development and also a higher IQ.

Advice

  • Drink plenty of water, especially if you have frequent episodes of vomiting.
  • Do not take dietary supplements on an empty stomach.
  • Eat small meals spread throughout the day, you may not have an appetite but eating something is the wisest choice. An empty stomach can make the feeling of nausea worse.
  • When you get up, do you feel nauseous? You may have low blood sugar. You can solve the problem by eating a cookie or cracker with sugar or jam before getting up. Keeping something on hand to combat hypoglycemia is always a good idea.
  • Some vitamins or minerals can make women sick. If you have any unwanted side effects from vitamins, talk to your doctor before changing them.

Warnings

  • Don't go on a diet during pregnancy.

    Don't try to lose weight while pregnant, both you and your baby need the proper nutrients to stay healthy. Remember that you will lose weight in the first week after giving birth. While you are pregnant, you need to eat in a balanced way by consuming food from each food category.

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