One of a woman’s most prized experiences is being pregnant. The body undergoes several internal and external changes that necessitate better nutrition. You must understand how to eat healthfully during pregnancy because nutrients are essential to the growth and development of your unborn child.
The appropriate nutrients can support your baby’s growth and provide you with the energy you require. This blog will guide you on everything you need to know about nutrition during pregnancy.
Dietary Suggestions
When planning meals for pregnant women, it’s significant to consider the dietary and caloric recommendations during pregnancy. It’s advised to consume 300 extra calories each day while pregnant. Many pregnant women experience nausea and constipation, which you can manage through a well-balanced diet.Fluid Intake
Pregnant women should consume a lot of water for a variety of reasons. The placenta, uterus, and amniotic fluid all require extra fluids in the mother’s body during pregnancy to support the baby’s growth. Although the recommended daily water intake for pregnant women varies from doctor to doctor, it often ranges between eight and ten glasses.What to Eat While Pregnant
Both the mother and the unborn child continue to grow and develop during pregnancy. Good nutrition can aid in supporting the growth and development of the fetus and get you and your developing baby ready for the months to come. A nutritious diet can ensure that you have a smooth pregnancy and that your unborn child receives all the nutrients they need. Include whole grains, fruits and vegetables, lean proteins, calcium-rich foods, and foods containing vitamins C and E in your diet. Add dairy products to your diet to meet the calcium and protein requirements. Legumes are excellent plant-based sources of protein, iron, calcium, and other nutrients your body needs more while pregnant.
Vitamins and Supplements During Pregnancy
Few essential elements such as calcium, iron, iodine, choline, vitamin A, B6, B12, C, D, E, and folic acid are crucial throughout pregnancy since they support the growth of your unborn child. These help during pregnancy, ensuring your child gets adequate nutrients for the development of blood cells. The Center for Disease Control and Prevention recommends all women of reproductive age consume 600 micrograms of folic acid daily through prenatal vitamins or fortified foods, including bread, pasta, and cereals. Folic acid helps prevent congenital abnormalities, also known as neural tube defects. These are birth problems that affect the brain and spinal cord. Folic acid helps prevent these defects at birth. It also helps supports the growth of the fetus and placenta.Foods to Stay Away From When Pregnant
Women should steer clear of several foods when pregnant, particularly if they have a history of miscarriages. Pregnant women who have specific food allergies run the risk of their unborn child experiencing an allergic reaction. Pregnant women must avoid artificial sweeteners, caffeine, and alcohol. Unpasteurized milk, undercooked eggs, seafood, and meat are a few other items doctors advise expecting mothers to stay away from.
Guidelines for Safe Food Handling
Each year, food-borne infections affect a large number of women. Due to immune system changes during pregnancy, pregnant women are more susceptible to particular bacteria that cause food poisoning than other people. As a result, more caution must be used in the kitchen when handling food.- Wash your hands for at least 20 seconds before preparing your food
- Ensure the food is fully cooked, especially seafood and meat using a digital food thermometer
- Avoid cross-contamination by keeping raw and cooked food separate
- Use separate cutting boards, utensils, and knives for cooked and uncooked food
- Sanitize and clean all surfaces before and after cooking
- Don’t keep leftovers in the fridge for more than four days
- Refrigerate the leftovers within two hours
- Avoid defrosting frozen items at room temperature. Use cold water or a microwave to defrost
- Wash fruits and vegetables thoroughly under running water
- Wash utensils thoroughly after every use
Exercise during Pregnancy
Almost all pregnant women should engage in physical activity. Physical activity may reduce the risk of diabetes during pregnancy (gestational diabetes) and postpartum depression. It also helps maintain the healthy weight of both mother and the baby and reduces bloating, leg cramps, and backache. Studies also show that being physically active may shorten labor and postpartum recovery times and decrease the likelihood of needing a cesarean section. It minimizes the risk of complications during pregnancy, such as high blood pressure, commonly known as preeclampsia.