Pregnancy is a special time. Waiting for the birth of a child is incredibly exciting, and the moment when parents can finally welcome their child into the world is always full of emotions. A woman expecting a baby should take special care of her body, which has been working at full capacity for 9 months. How to take care of your health during pregnancy? suggests a clinical nutritionist on the Healthy Environment podcast.
Pregnancy is a test for the female body. The body has only a few months to create a little man. The expectant mother must remember that during this special period she takes care not only of herself, but also of her child.
Healthy eating is the basis
The diet of pregnant women should be healthy and properly balanced. First of all, you should pay attention to the need for calories. You can also find the statement that during pregnancy you need to eat for two. Nothing could be more wrong. Consuming too many calories can overload the body and lead to unpleasant health consequences. In the first trimester, the need increases by only 85 kcal. In the second, you should consume about 285 kcal more, and in the third - about 465 kcal. If a woman struggled with obesity before pregnancy, she should not significantly increase the amount of calories consumed during the day. In such a situation, it is worth supporting the main demand.
In the Healthy Environment podcast, Roxana Sroda highlights deficiencies and key nutrients. The diet of a pregnant woman should not lack the right amount of protein. According to experts, the supply of this valuable macronutrient should be about 18% of the total daily calorie intake. The menu should also include high-quality carbohydrates. Complex carbohydrates are especially recommended, i.e. cereals, whole grain bread or brown rice. Healthy fats should complement your diet. It is worth turning to foods such as avocados, nuts or fish. At the same time, avoid trans fats, which can contribute to the development of birth defects in a child.
Diet during pregnancy - what to remember?
Variety should rule in the kitchen. A varied menu helps avoid nutritional deficiencies that can harm the mother-to-be and the developing baby. In the diet, first of all, there should be no shortage of foods containing folic acid. Green vegetables are good sources, including spinach, broccoli, kale, and Brussels sprouts. We can also find them in cauliflower, avocado, kiwi or legumes.
Pregnant women are especially at risk for iron deficiency. To ensure you get enough of this valuable nutrient, include lean meats, eggs, beets, cocoa, nuts, pumpkin and sunflower seeds, strawberries, and whole grain breads in your diet. Choline, or vitamin B4, is also very important in a pregnant woman’s diet. This substance prevents neural tube defects in the fetus and is also responsible for the proper functioning of the placenta. Choline can be found in eggs or meat. The menu should not lack dairy products, especially kefir, yogurt or buttermilk, i.e. foods containing probiotic bacteria that are important for the proper functioning of the body.
It is worth remembering the anti-inflammatory nature of the diet. An anti-inflammatory nutritional model supports the body at all levels, especially during pregnancy. We can say that she takes care of him from the inside, - explains the clinical nutritionist, - The menu of a woman expecting a child should contain a large amount of vegetables, whole grains and berries. The diet should also include sources of valuable omega-3 fatty acids, such as fish, walnuts or flaxseed oil, he adds.
What to limit and what to avoid?
Processed foods, fast food and sweets should be kept to a minimum. The best solution is the 90/10 diet, in which 90% are wholesome, wholesome foods, and 10% are the so-called. leisure items. Balance is key!
What can’t be eaten? Experts recommend excluding raw fish, meat and eggs, unpasteurized dairy products and blue cheeses. The consumption of these products is associated with the risk of infection with bacteria that are potentially harmful to the developing fetus. A pregnant woman should never drink alcohol. Even the smallest amount can adversely affect the health of the baby. It is also recommended to stop smoking and avoid tobacco smoke.
Supplement during pregnancy
The most important supplement for pregnant women is folic acid, especially in the first trimester. Folic acid deficiency is associated with the risk of developing neural tube defects in the fetus. Experts recommend starting taking this valuable ingredient already at the stage of preparation for pregnancy - min. 3 months earlier.
The expectant mother should take a preparation containing omega-3 acids - EPA and DHA. Their deficiency causes abnormalities in the development of the nervous system. Iodine, vitamin D, and magnesium supplements are also recommended.
It is important to remember that every pregnancy is different. The supplement must be carefully tailored to the woman in question. Do not take any pharmaceuticals on your own. Everything should be agreed with the attending physician.
What else is worth knowing?
A pregnant woman should not give up physical activity. Sport not only improves well-being, but also supports the body on many levels and prepares it for childbirth. Exercise improves blood circulation and immunity, supports the respiratory system, and also allows you to stay in good shape. Recommended activities for pregnant women include walking, yoga, moderate exercise and swimming.
Expectant mothers should not forget about regular checkups. At least once during each trimester, a blood test should be performed, including complete blood count, glucose measurement, and thyroid test. Especially careful should be women over 35 years of age, who are more at risk of pregnancy complications.
Pregnancy is a wonderful but difficult time. In this exceptional period, it is worth taking even more care of yourself. A balanced diet, supplements, and moderate physical activity will help you maintain good health and well-being.
Source: Wprost
