food to eat as pregnant woman

13 Foods to Eat When You're Pregnant

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Pregnant women need to ensure that their diet provides adequate nutrition and energy for the baby to grow and develop properly. They also need to ensure that the body is healthy enough to face the changes that occur

For a healthy pregnancy, the mother's diet needs to be balanced and nutritious -. It involves a proper balance of protein ,, and fat, and eat a variety of plants such as vegetables and fruits.

diet Some women may be affected by ethical beliefs, religious requirements, or health conditions, so check with your doctor is an important part of planning pregnancy diet

As mentioned above, the mother should follow varied, balanced and nutritious food, and it should include :.

Fruits and vegetables

Aim for five servings of fruits and vegetables per day. They may be in the form of juice, dried, canned, frozen, or fresh. Fresh and frozen (if frozen immediately after picking) yields typically have a higher level and other nutrients.

Experts who eat the fruit is usually better for you than just drinking the juice, such as natural sugar content in the juice is very high. Consider vegetable juices such as carrot or wheatgrass to solid.

Flour carbohydrate-rich foods

Flour carbohydrate-rich foods include potatoes, rice, pasta and bread. A high carbohydrate energy, and therefore it is an important component of a good diet in pregnancy.

Protein

Healthy, animal protein sources include fish, lean beef, and chicken, and eggs. All pregnant women and especially vegans should consider the following foods as a source of protein:

British and Brazilian researchers reported in the journal that pregnant women who eat seafood have lower levels than compared to those who did not. pregnant women who never consumed seafood had a 53 percent greater risk of suffering from high levels of anxiety, the authors wrote.

Fat

The fat should not make up more than 30 percent of the diet of pregnant women. Researchers from the University of Illinois reported in that high-fat diet may

The team leader, Professor Yuan-Xiang Pan, said :.

"We found that exposure to high levels that Fat diet before birth modifies gene expression in the liver offspring so they are more likely to excessive glucose, which can lead to early and."

There is a risk other pregnancy with a diet too high in fat, so a balance is needed and monounsaturated or "healthy fats" should be a primary fat choice. In the journal Endocrinology, the team from Oregon Health & Science University explained that due to the flow of blood from the mother to the placenta is reduced.

Examples of foods high in monounsaturated fats include olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocados, nuts, and seeds.

Fiber

food wholegrain, such as whole grain breads, rice, whole wheat pasta, legumes such as beans and lentils, fruits and vegetables are rich in fiber < p> Women have a higher risk to develop during pregnancy .; eat a lot of fiber is effective in minimizing that risk. Research has shown that eating a lot of fiber during pregnancy to reduce the risk or severity, are also becoming more common as the fetus grows.

Calcium

It is important to have a healthy daily intake of. dairy foods, such as cheese, milk, and yogurt are rich in calcium. If the mother is a vegan, he should consider the following calcium-rich foods; calcium-fortified soy milk and other plant milk and juices, calcium-set tofu, soybeans, bok choy, broccoli, cabbage, Chinese cabbage, okra, cabbage, beans, and soynuts.

Zinc

Zinc is an essential trace element. It plays a major role in normal growth and development, cellular integrity, and several biological functions including metabolism of nucleic acid and protein synthesis.

Because of all these functions are involved in the growth and division of cells, zinc is important for fetal development. The best sources of zinc are chicken ,, ham, shrimp, crab, oysters, meat, fish, dairy products, nuts, peanut butter, nuts, sunflower seeds ,,, bran, wheat, rice, pasta, cereals, eggs, beans, and tofu.

Iron makes a major part of hemoglobin. Hemoglobin is the oxygen-carrying pigment and main protein in red blood cells; he carries oxygen throughout the body.

During pregnancy, the amount of blood in the body of the mother increased by almost 50 percent - she needs more iron to make more hemoglobin for all that extra blood

Most women start their pregnancies without adequate stores of iron to meet. increasing demands of their bodies, especially after months of 3rd or 4th. If iron stores are inadequate, the mother may become anemic, and there is a higher risk:

If the mother anemia later in pregnancy, there is a higher risk of losing a lot of blood when she gave birth. The following foods are rich sources of iron:

Non-animal sources of iron is less easily absorbed by the body. , Mixing of lean meat, fish, or poultry, they can increase their absorption rate

The following foods should be avoided during pregnancy:

public health authorities around the world have increasingly reduce the maximum amount of alcohol a woman must drink every week.

a fetal liver can not process alcohol anywhere nearly as well as to adults. Too much exposure to alcohol can seriously damage the developing baby. Most doctors advise pregnant women to avoid alcohol altogether.

Some guidelines recommend only a very small amount per week, if more mothers choose to drink while pregnant. heavy drinking during pregnancy can harm both mother and baby. There is a risk that the baby will develop FAS (fetal alcohol syndrome), so that many women choose to remove the risk of any problems with eliminating alcohol from their diet during pregnancy.

If pregnant women consume too much caffeine during pregnancy, there is an increased risk of low birth weight, which can lead to health problems later in life. There is also a higher risk of miscarriage.

Many foods and drinks containing caffeine, not only. Examples include some sodas, energy drinks, chocolate, and tea. Some cold and drugs also contain caffeine. A pregnant woman should talk with your doctor, nurse, or pharmacist before taking the medicine.

Some health authorities around the world say that the coffee does not need to be cut entirely, but it should not exceed more than 200 milligrams per day. A standard mug of instant coffee contains 100 milligrams of caffeine.

According to the Institute of Medicine, United States, a woman whose body mass index () is between 18.5 and 24.9 should gain 25-35 pounds (11.4- 15.9 kilograms) for 9 months. A woman who is overweight in early pregnancy should gain between 15-25 pounds (6.8 to 11.4 kg). weight gain recommendations may also vary, depending on the woman's age, fetal development, and health at the moment.

Excessive weight or not enough can damage the health of both the fetus and mother.

The National Health Service (NHS), UK, recommends that the supplements in the form of a supposed 400 mcg (micrograms) per day until the 12th week of pregnancy. Ideally, a woman should have in their pre-pregnancy, the NHS said.

Guidelines in the UK said that a pregnant woman should take supplements containing 10 mcg daily. The summer sun is a source of vitamin D (light does not have vitamins, but triggers the skin to synthesize it) - However, exposure should be limited due to too much sunlight on the skin can cause burns and lead to the risk of development.

A study published in the reporting of observational studies, have shown that "zinc deficiency during pregnancy can cause adverse pregnancy outcomes for both mother and fetus." After assessing several of their studies found that zinc supplementation of pregnant women at 14 percent more likely to have a preterm birth.

Pregnant women should avoid too much vitamin A, as it may harm their baby. The exception to this rule is when the doctor recommends a specific reason. This can be determined, for example, that a mother's lack of vitamin A during pregnancy, in this case, the doctor may recommend supplements.

Supplements listed in this article are available for purchase online.

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