feeding the pregnant woman Weight gain during pregnancy is one of the first signs of good health. The number of calories a pregnant woman must weigh depends on her weight before pregnancy. Weight gain should be done correctly and a healthy diet. It should be noted that pregnancy is never suitable for weight loss, as this adversely affects the health of the mother and her child
Feeding pregnant women in the first months
Feeding pregnant women in the first months eating a healthy and balanced diet during pregnancy does not mean eating large amounts of food.
If the weight of the mother is normal and doesn’t suffer from low weight, it does not need additional calories during the first three months,
The basic principles of healthy eating during pregnancy are very similar to the health principles of all people: fruits and vegetables;, Such as iron, vitamin C, vitamin A, Folic acid.
Eat whole grains, Eat fat-free protein, Focus on healthy fats, such as nuts and seeds, Focus on foods high in unsaturated fats such as omega-3, (6) Stay away from junk food, sweets, and sugar-rich foods that provide excess calories and do not provide nutrients important for fetal growth and development.
Important nutrients for pregnant women
Folic acid, known as vitamin B9, helps reduce the risk of neural tube defects and serious brain and spinal cord abnormalities.
The pregnant mother needs 400 to800 micrograms per day before and during pregnancy. Folic acid-rich sources: green leafy vegetables, citrus fruits, dried peas, and peas.
plays a key role in building the bones and teeth of the child, as it enters into the functions of the nervous system, blood circulation, and muscle composition.
The pregnant mother needs 1000milligrams per day if the mother is a teenager she needs 1300 milligrams per day. Calcium-rich sources: dairy products, preferably vitamin D-fortified products, and some fortified cereals and juices contain calcium.
Vitamin D helps build and strengthen the bones and teeth of a child. 600 IU per day. Sources rich in vitamin D: Fatty fish, such as salmon, include other options fortified milk, and fortified orange juice.
Protein plays a key role in the development of a child throughout pregnancy.
The pregnant mother needs 71 grams daily. Protein-rich sources: Fat-free meat, poultry, fish and eggs are rich sources of protein and can be obtained from other sources such as legumes, nuts, and seeds.
Iron helps iron prevent iron deficiency anemia. Iron enters the formation of hemoglobin, a protein found in red blood cells that carry oxygen to cells and tissues.
During pregnancy, the mother needs a double amount of iron compared to non-pregnant women, To provide adequate oxygen for the child, and acute iron deficiency anemia during pregnancy can increase the risk of premature birth, low weight for the child, and postpartum depression.
Pregnant needs: 27 milligrams per day Fat-free, poultry, and Fish are good sources of iron, and other options include iron-fortified breakfast cereals, beans, and vegetables.
Iron absorption of animal products is much easier, while iron absorption from plant sources or iron grains can be increased by Rich sources of vitamin C, such as orange juice and tomato juice. Calcium-rich foods should be avoided with iron pills as they may reduce absorption.
Water helps prevent constipation, hemorrhoids, and Excessive Swelling, and helps reduce the risk of urinary and bladder infections. The needs of the pregnant woman are estimated to be 10 cups (2.4liters) of liquids, such as water, juices, and other foods daily, but should be kept away from high sugar drinks.
It is also recommended to reduce caffeine sources. Some studies suggest a link between high amounts of caffeine (Eg milk, fresh fruit juice, water with lemon or other fruits).
You should consult your doctor about dietary supplements such as iron, calcium, and other foods; The mother may suffer from a deficiency In some nutrients although they follow a healthy diet, so dietary supplements during pregnancy help meet the needs of different nutrients.