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By January 10, 2018

What a woman eats and drinks during pregnancy is the main source of baby food. So, experts recommend that mothers-to-be diet should include a variety of healthy foods and beverages to provide the essential nutrients a baby needs for growth and development

Related articles pregnancies from Live Science :.

a pregnant woman needs more than a woman who does not expect, according to the American College of Obstetricians and Gynecologists (ACOG). Here is why these four essential nutrients

Folic Acid :.

Also known as folate when nutrients found in food, is a B vitamin that is essential in helping to prevent birth defects of the brain and spinal cord baby, known as neural tube defects.

It may be difficult to get the recommended amount of folic acid from food alone. For that reason the March of Dimes, an organization dedicated to preventing birth defects, recommends that women who are trying to have a baby take containing 400 micrograms of folic acid per day for at least one month before pregnancy. During pregnancy, they advise women to increase the amount of 600 micrograms of folic acid per day, an amount that is commonly found in prenatal vitamins everyday.

Food sources: green leafy vegetables, fortified or enriched cereals, bread and pasta, beans, citrus fruits.

Calcium:

This mineral is used to build bones and teeth of the baby. If a pregnant woman does not consume enough, the mineral will be taken from the store's mother in her bones and given to infants to meet, according to the Academy of Nutrition and Dietetics. Many dairy products are also fortified with another nutrient that works with calcium for developing bones and teeth of the baby.

Pregnant women ages 19 and over need 1,000 milligrams of calcium per day; pregnant adolescents, ages 14 to 18 need 1,300 milligrams per day, according to ACOG

Sources of food :. milk, yogurt, cheese, juice fortified with calcium and food, sardines or salmon with bones, some green vegetables (, kale, bok choy)

iron:

pregnant women require 27 mg iron per day, which is twice the amount needed by women who do not expect, according to ACOG. an additional amount of minerals needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can cause anemia, a condition resulting in fatigue and increased risk of infection.

To increase iron absorption, including a good source of vitamin C at the same meal when eating iron-rich foods, ACOG recommends. For example, have a glass of orange juice at breakfast cereals fortified with iron.

Sources of food: meat, poultry, fish, dry beans and peas, iron-fortified cereals

Protein :.

more necessary during pregnancy, but most women do not have a problem getting food rich enough protein in their diet, said Sarah Krieger, a spokesman dietitian and registered on nutrition prenatal to the Academy of Nutrition and Dietetics at St Petersburg, Florida. He described the protein as "nutrition builder," because it helps build important organ for the baby, such as the brain and heart

Sources of food :. Meat, poultry, fish, dry beans and peas, eggs, nuts, tofu.

During pregnancy, the goal is to eat nutritious foods most of the time, Krieger told Live Science. To maximize prenatal nutrition, he suggested emphasizing the following five food groups: fruits, vegetables, lean proteins, whole grains and dairy products.

When counseling a pregnant woman, Krieger recommend they fill half their plates with fruits and vegetables, a quarter with grains and a quarter of it with lean protein sources, and also has a dairy product at each meal.

Fruits and vegetables:

Pregnant women should focus on fruits and vegetables, especially during the second and third trimesters, said Krieger. Get between five and 10 tennis ball-sized servings daily results, he said. These colorful foods are low in calories and full of fiber, vitamins and minerals.

lean proteins:

Pregnant women should include a source of protein at every meal to support the growth of the baby, said Krieger. Protein-rich foods such as meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds.

Grains:

Food is an important source of energy in the diet, and they also provide fiber, iron and vitamin B. At least half carbohydrate choices pregnant women each day should come from grains, such as oatmeal, whole grain pasta or bread and brown rice, Krieger said

Milk :.

Aim for 3 to 4 servings of dairy products a day, Krieger suggested. dairy foods, such as milk, yogurt and cheese are good sources of dietary calcium, protein and vitamin D.

In addition to a healthy diet, pregnant women also need to take a daily prenatal vitamin to get some of the nutrients that are difficult to obtain from food only, such as folic acid and iron, according to ACOG.

For women who take prenatal vitamins and chewable, Krieger are advised to check the product label, as chewables may not have sufficient levels of iron in it.

Detailed information on healthy food choices and to include the amount of food can also be found at the USDA choosemyplate.gov pregnancy.

Caffeine:

Consume less than 200 mg of caffeine per day, which is the amount found in one 12-ounce cup of coffee, it is generally considered safe during pregnancy, according to a, which affirmed back in 2013. the committee's report said that moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth.

Fish:

Fish is a good source of protein without the fat, and some fish, including salmon and sardines, also contain, healthy fats that are good for the heart , It is safe for pregnant women to eat 8 to 12 ounces of cooked fish and seafood a week, according to ACOG. However, they should limit albacore tuna, or "white", which has a high mercury levels, no more than 6 ounces a week, according to ACOG. Mercury is a metal that can be harmful to the baby's brain development. Canned tuna has less mercury than albacore "white" tuna and safer to eat during pregnancy.

Alcohol:

Avoid alcohol during pregnancy, Krieger suggested. Alcohol is the mother's blood can pass directly to the baby through the umbilical cord. heavy alcohol use during pregnancy has been associated with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, and learning and behavioral difficulties in infants and children, according to the Centers for Disease Control and Prevention (CDC).

The fish with high mercury levels:

Seafood such as swordfish, shark, king mackerel, marlin, orange roughy and tilefish high levels of methyl mercury, according to the Academy of Nutrition and Diet, and should be avoided during pregnancy. Methyl mercury is a toxic chemical that can cross the placenta and can be dangerous for the brain development of unborn babies, kidneys and nervous system.

Unpasteurized foods:

According to the USDA, pregnant women at high risk of getting sick from the two types of food poisoning: listeriosis, caused by, and toxoplasmosis, an infection caused by a parasite.

The CDC says that Listeria infection can cause miscarriage, stillbirth, premature delivery, and illness or death in newborns. To avoid listeriosis, the USDA recommends avoiding the following foods during pregnancy:

Raw meat:

A mother can pass to the baby, which can cause problems such as blindness and mental disability in later life, reports CDC. To prevent toxoplasmosis, USDA recommends avoiding the following foods during pregnancy:

Some foods may increase the risk of a pregnant woman for other types of food poisoning, including illnesses caused by salmonella and E. coli bacteria. Foodsafety.gov list of foods to avoid during pregnancy, and why they pose a threat:

Morning sickness:

When the mother-to-be experience the biggest mistake he could make are thinking that if he does not eat, he would feel better, says Krieger.

The exact cause of morning sickness is unknown, but may be caused by hormonal changes or low blood sugar, according to the Mayo Clinic. This common complaint could lead to a wave of nausea and vomiting in some women, especially during the first three months of pregnancy.

And "it certainly does not happen only in the morning," said Krieger. "It's any time of day." For ease morning sickness, it is better to eat small amounts of food that has no odor, because the odor can upset the stomach, she suggested

:. food cravings

It is common for women to develop a sudden urge or a strong dislike for food during pregnancy. Some common cravings aback on sweets, salty foods, red meat or liquor, said Krieger. Often, the desire is the body's way of saying it requires certain nutrients, such as protein or more additional fluids to quench thirst, rather than specific foods, she said.

Eating for two:

When people say that a pregnant woman "eating for two," it does not mean he needs to consume twice as much food, or twice the calories of her.

"A woman does not eat for two during her first trimester," said Krieger. During the first three months, Krieger told the woman that their calorie needs are basically the same as they were before pregnancy. During the first trimester, the recommended weight gain is between 1 and 4 pounds over a period of three months.

Krieger usually advises pregnant women to add 200 calories to their usual food intake during the second trimester, and to add 300 calories during their third trimester when the baby is growing rapidly.

"The weight gain during pregnancy often have an ebb and flow for nine months," said Krieger. It's hard to gauge where the weight of pregnancy, he said, adding that the scale did not reveal whether the pound of body fat a woman, the baby's weight or gain of fluid.

When it comes to pregnancy weight, Krieger suggests mothers-to-be to look at the big picture: During regular prenatal examination, focusing on the fact that the baby is growing normally rather than worrying about the number of the scale.

The total number of calories needed per day during pregnancy depends on the height of the woman, her weight before pregnancy, and how active he is every day. In general, thin women need more calories during pregnancy; women are overweight and obese need fewer of them.

The Institute of Medicine (IOM) guidelines for total weight gain during pregnancy at term recommends that:

The rate of weight gain

Guidelines IOM recommends that pregnant women get between 1 and 4.5 lbs. (0.45 to 2 kg) in total during the first trimester of their pregnancy. Guidelines recommend that the gain is lean and normal weight women, on average, about 1 pound per week during their second and third trimester of pregnancy, and that the overweight and the obese women gain about half a pound a week in their second and third trimester of pregnancy.

Twins

Guidelines IOM weight gain of pregnancy when a woman has twins are as follows:

This article is for informational purposes only and is not intended to offering medical advice.

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