pregnancy food requirements

Nutrition During Pregnancy | Johns Hopkins Medicine

Your body through various physical and hormonal changes during pregnancy. How you maintain your body as long as it will affect your health and your baby. You should eat a healthy, balanced diet to help ensure you stay healthy during your pregnancy. The food you eat is the main source of food your baby, so it's important to consume foods rich in nutrients. proper nutrition can help to promote the growth and development of your baby.

By following a few easy enough nutrition guide, you can be on your way to a healthy pregnancy.

Your body has increased nutritional needs during pregnancy. Despite the old adage "eating for two" is not entirely true, you need more micronutrients and macronutrients to support you and your baby.

Micronutrients are food components, such as vitamins and minerals, which are only required in small quantities. Macronutrients are nutrients that provide calories or energy. These include carbohydrates, protein, and fat.

You need to consume more of each type of nutrition during pregnancy.

Most pregnant women can meet increased nutritional needs to choose a diet that includes a variety of healthy foods. An easy way to ensure you get all the necessary nutrients is to eat different foods from each food group every day. In fact, all food must include at least three different food groups.

Each food group has something to offer your body. For example:

Your body can not function properly if it is lost nutrients from each of these food groups. Remember that your goal is to eat a variety of foods during pregnancy. When possible, choose, low-fat natural foods over processed junk foods. Chips and soda, for example, contains no nutritional value. You and your baby will benefit more from fresh fruits, vegetables, and lean protein, such as chicken, fish, beans, or lentils.

This does not mean that you should avoid all of your favorite foods during pregnancy. However, you have to balance them with nutritious food so you do not miss any essential vitamin or mineral.

Include the following nutrients in your daily diet will help ensure that you meet your body's nutritional needs during pregnancy.

Protein is essential to ensure proper growth of fetal tissue, including the brain. It also helps with the growth of breast tissue and the uterus during pregnancy. Even play a role in increasing blood supply, allowing more blood to be delivered to your baby.

You should eat three servings of protein per day. Good sources include:

Calcium helps build your baby's bones and regulates the use of body fluids.

Pregnant women need at least three servings of calcium per day. In pregnant teens, the recommendation is five servings. Good sources of calcium include:

Folate, also known as folic acid, plays an important role in reducing the risk of neural tube defects. This is a major birth defects that affect the baby's brain and spinal cord, such as and anencephaly.

When you're pregnant, you need 600-800 micrograms of folate. You can get folate from these foods:

Iron works with sodium, potassium, and water for increased blood flow. This helps to ensure that sufficient oxygen is supplied to both you and your baby.

You should get 27 milligrams of iron per day. A good source of these nutrients include:

In addition to eating well, it is important to drink at least eight glasses of water every day and take prenatal vitamins. It is difficult to get adequate amounts of certain nutrients, including folate and iron, from food alone. Be sure to talk with your doctor about prenatal vitamins that you should take to ensure that you and your baby stay healthy.

During pregnancy, many women experience certain foods, which means do not ever want to eat them. They may also have at least one type of food. It is not clear why women experience food cravings or aversion during pregnancy. However, researchers believe hormones play a role.

cravings are common during pregnancy include:

It is fine to give up on that desire sometimes, especially if you crave foods that are part of a healthy diet. However, you should try to limit your intake of junk food and processed food.

Food aversion may only be problematic if they involve foods that are essential for the growth and development of infants. Talk to your doctor if youhave adverse reactions to foods that you should eat during pregnancy. Your doctor may suggest other foods or supplements to compensate for the lack of certain nutrients in your diet.

is a disorder that causes the desire for goods that contain no nutritional value. Pregnant women with pica may want to eat clay, ash, or starch, among other strange substances. When a woman has pica during pregnancy, it may indicate a lack of certain vitamins or minerals.

It's important to tell your doctor if you crave non-food items or eating non-food items. Eating such items could be dangerous for you and your baby.

Many women are concerned about. They are afraid they will gain weight too much and never returned to their pre-pregnancy size. However, some normal weight during pregnancy, and it should not be a concern. Extra weight provides food for babies. Some of it is also stored for breastfeeding after birth.

Women earn on average 25 to 35 pounds during pregnancy. It is normal to gain less weight if you start more weight or to gain more weight if you are underweight before pregnancy. You can talk to your doctor about the right amount of weight for you to gain during your pregnancy. The chart below gives some general guidelines

Recommended weight gain during pregnancy

* can be calculated using the following equation :. weight (in pounds) / height (in inches) 2 x 703.

Do not be too concerned about the number on the scale. Instead of focusing on your weight, you should concentrate on eating a variety of nutritious foods. Healthy eating is very important, and dieting to lose weight or prevent weight gain is harmful to you and your baby.

In addition to eating a diet-focused nutrition, exercise during pregnancy can help you manage your weight. Swimming and walking are good choices. However, you should avoid extreme sports or contact sports, such as rock climbing and basketball.

If you are not exercising before your pregnancy, start out slowly and do not overdo it. It is also important to drink plenty of water so you do not become dehydrated. Be sure to talk with your doctor before you start a new exercise routine.

Make sure you eat a balanced and nutritious diet during your pregnancy so that you and your baby can grow healthy as possible. Think about the value of nutrition and limit their intake of high-fat, high-sugar and high-sodium foods.

You can work with your doctor and a nutritionist to make a more specific meal plan based on your age, weight, and medical history.

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