Feeding a pregnant woman - what she has and what she has.

During pregnancy, you may have a strong desire to eat pickles and ice cream - this is good if moderately done. However, remember that everything you eat during pregnancy affects your growing child in your gut.

During pregnancy, you are the only source of nutrition for your baby, and every food your baby needs to eat, only you can ensure that your baby gets the right food.

You need to know which foods are providing your baby with the right nutrition.

The role of calories in feeding pregnant women.

The importance of feeding a pregnant woman is that getting enough energy is important for the growth and development of the fetus and for the mother's ability to cope with pressures, such as infection or bleeding episodes.

Additional energy is required during pregnancy in order to:

Production of new tissues in the fetus and in the mother.
New metabolism required by new tissues.
The growing need for energy required to move additional body mass during physical activity.

Because a woman's body mass increases during pregnancy by 20%, strong motor activities require 20% more energy. Therefore, the total calorie intake is calculated to be about 80,000 calories - 300 calories per day.

Energy requirements must be adjusted according to the frequency and volume of physical activity performed by a pregnant woman, and since energy consumption varies very widely, the optimal indicator of eating sufficient amounts is to gain the right weight.

This relatively small increase in daily calories is important for proper pregnancy, and the extra calories required per day are equivalent to about one cup of ice cream or a piece of cheese news.

The increase in calories in the first half of pregnancy increases the maternal fat, and the fat deposited is an important energy reserve that supports the increased needs for the preservation of a rapidly growing fetus in the last trimester of pregnancy.

The calories consumed in the second half of pregnancy will support the growing demands of the expectant mother for metabolism and physical activity, as well as for the rapid growth of the fetus.

The role of proteins in feeding pregnant women.

Proteins are one of the most important nutrients in feeding pregnant women, as they provide the necessary growth element for body tissues, including the developing baby and placenta, and the increase in the volume of the mother's blood and the fluid surrounding the baby.

During pregnancy, it is recommended to eat 3-4 protein meals a day, and meat, eggs and other foods, such as legumes, are excellent sources of protein.

Fish are a good source of proteins and other nutrients, but fish contain mercury that can particularly damage the fetal nervous system, so it is preferable to reduce the amount of fish eaten by the pregnant woman.

Fish eating guidelines for pregnant women.

The U.S. Environmental Protection Agency and the U.S. Food and Drug Administration (FDA) recommend that pregnant women follow the following three guidelines within their diet:

1- Do not eat sharks, swordfish or mackerel, as these fish contain high levels of mercury.

2- Eat less than 12 ounces (2 average meals - equivalent to 340 g) per week of low mercury fish:

The five most common types of low-mercury fish are shrimp, canned light tuna, salmon, pollock and catfish.
Be ware when eating white tuna, it contains more mercury than canned light tuna, so reduce white tuna to 6 ounces (1 medium meal - equivalent to 170 g).

Complex new tissues are produced during pregnancy at a rate higher than at any other time during a woman's life, and proteins are essential for this purpose. During pregnancy, however, protein requirements cannot be separated from calorie and food requirements.

Since energy needs are a priority during pregnancy, proteins will be used to save energy, if carbohydrates and fats are not eaten in sufficient quantities.

Protein ration recommendations for pregnant women.

It is recommended that a pregnant woman take 70 grams of protein per day, approximately 25 grams more than a non-pregnant woman per day;

2 cups (16 oz - equivalent to 453 grams) of milk.
Or 1 ounce (equivalent to 28.35 grams) of cheese.
Or 3 ounces (equivalent to 85 grams) of meat.

Special dietary adjustments are rarely needed to counter this increase, as most Americans eat more than the recommended amounts of protein.

Feeding pregnant women with carbohydrates.

Carbohydrates should account for the bulk of the calories you eat, as they are the body's main source of energy. There are two types of carbohydrates:

Simple or refined carbohydrates.
Complex or complete carbohydrates, the latter are whole grains.

Refined carbohydrates.

Like glucose, they are ready for immediate use by the body and provide "instant energy", examples include table sugar, honey, soup, fruit juices and solid sweets (which can be useful in case of nausea).

They are not of nutritional value, but only add calories to our food.

Complex carbohydrates.

Made up of whole grains, potatoes, pulses and beans, the body must break it into simple carbohydrates before it can use it, so it supplies a steady supply of energy over a period of time.

Starch-rich foods also provide fiber that accelerates digestion and helps maintain it "regular".

The role of minerals and vitamins in the health of pregnant women.

The importance of vitamins and minerals to the health of the pregnant woman and the fetus is well known, so what is the role of each of them specifically? What is its importance?

1- Calcium.

Calcium is of great importance in the nutrition of pregnant women, and it is included in the synthesis of bones and teeth, is available mainly in milk and dairy products, but broccoli and canned fish are also good sources of it as well.

Since most pregnant women eat only 75% of the recommended calcium intake, you may need to increase the amount of calcium-rich foods in your diet:

Cheese, yogurt, yogurt and ice cream are good sources of calcium.
If you have lactose intolerance (milk sugar), green leafy vegetables, canned salmon and sardines (with bones) are calcium-rich foods.
Calcium-rich foods can be added to a pregnant woman's diet, such as orange juice.

It is recommended that pregnant women eat 4 calcium-rich foods daily. Many women may not meet their entire calcium needs through food alone. Calcium supplements may therefore be recommended during pregnancy.

2- Iron

Iron requirements increase by nearly twice as much within the pregnant woman's nutrition to 30 milligrams instead of 15 milligrams per day, the child and mother need more extra iron, because:

Increase the size of the mother's blood.
The child's iron stock.
Support postpartum requirements.

Red meat, whole grains, bread, cereals and leafy vegetables - good sources of iron, iron in meat is absorbed more efficiently. When eating iron-rich food with vitamin C, iron absorption is stimulated.

3- Folic acid.

Folic acid has been shown to be a dissolved vitamin in water:

It is of great importance and affects the development of fetal cells.
Low folic acid levels may be accompanied by birth defects in the neural tube and other negative outcomes on pregnancy.
Research suggests that the supply of folic acid during and after pregnancy may help prevent congenital neural tube defects.

U.S. public health authorities recommend that all pregnant women be provided with 400 micrograms (0.4 milligrams) of folic acid per day, which may prevent exposure to this problem.

Since folic acid deficiency can affect the fetus early in pregnancy, women planning to become pregnant should eat folic acid-rich foods. These include:

Vegetables with dark green leaves and pulses (lentils, chickpeas, black beans and peas).
Orange juice.
Whole grain bread.

Eating a variety of foods from all food groups can meet the nutritional requirements of pregnancy in most women.

Women with a pre-pregnancy history with congenital defects in the neural tube are advised to take a 10-fold or 4 milligram treatment dose, which requires a prescription from your doctor.

4- Various vitamins.

Vitamins are essential for maternal and child health, vegetables and fruits are good sources of many vitamins, some are rich in vitamin C and others contain vitamins A, B, E, minerals and folic acid.

Although some B vitamins can be obtained by vegetables and fruits, the bulk of B vitamins comes from meat, fish, dairy products, cereals and coconuts.

By eating the right food during your pregnancy you will usually get the vitamins and nutrients (except iron, folic acid and calcium) you need.

However, if your doctor thinks your food doesn't provide you with the nutrients you and your baby need, you may be prescribed supplements that contain vitamins and minerals during pregnancy.

It is very important to pay attention to the need not to take too much vitamins, as excessive amounts of certain vitamins (such as vitamin A) can cause birth defects.

Fluids and salt in the nutrition of pregnant women.

During pregnancy, your blood and body fluids will nearly double, so it's important to eat enough fluids, and the recommended daily amount is 8-10 glasses of water, juices or yogurt.

If you have minor swelling in your ankles, face or fingers, do not reduce the amount of fluid you eat, and while salts should not be excessively intake, they should not be avoided during pregnancy. Moderate salt intake is important for pregnant women.

What about caffeine?

Caffeine during pregnancy is controversial, and some studies suggest that drinking large amounts of caffeine (found in tea, coffee, soft drinks and chocolate) may cause problems such as:

Abortion.
Fetal death.
Premature birth.
Or it can delay a child's development and stimulate the onset of behavioral problems.

However, these studies relied on 5 or more cups of coffee a day, and fewer caffeine amounts — 10 ounces or 300 milligrams — appear to be safe during pregnancy, and discuss caffeine with your doctor.

Dietary guidelines and healthy food.

Nutritional needs increase during pregnancy, and the appropriate supply of nutrients is important to support rapid cell division and tissue growth, remember that healthy food during pregnancy is an extension of normal good dietary practices.

Food should consist of a variety of foods and balanced choices, relax and enjoy your favorite foods with attention to general requirements:

Food.

And the recommended amount per day.

And the sources.

1- Proteins.

70 g

Meat, fish, poultry, eggs, milk, dairy products, pulses, nuts and seeds

2- Calcium.

1200 milligrams

Yogurt, yogurt, cheese, green leafy vegetables, canned salmon with calcium, orange juice and almonds

3- Iron.

30 milligrams

Meat, fish, poultry, cereals, whole grain bread, pulses, green leafy vegetables, dried peaches, apricots and raisins

4. (folic acid).

600 mcg

Green leafy vegetables, pulses, whole grains, orange juice and various vegetables (e.g. asparagus)

5. Pyridoxine (B6).

1.9 milligrams

Wheat, meat, whole grains, cauliflower, bananas, avocados, peanuts, sunflower seeds, soy and corn

6- Zinc.

15 milligrams

The same foods that contain iron, as well as oysters, wheat germ and brown rice

What about smoking and pregnancy?

The proportion of pregnant women who smoke constantly, but still an important problem during pregnancy, as the mother's smoking during pregnancy leads to a drop in birth weight by about half a pound (equivalent to 14.17 grams).

It is a changeable factor, which is the most important factor responsible for delayed fetal development, and may also increase the risk of premature birth.

What about alcohol and pregnancy?

Fetal alcohol syndrome was first prescribed in 1973 and now affects one to two children in every 1,000 living children in the United States.

Although it is believed that this syndrome affects only chronic alcohol users, delayed fetal development was observed when alcohol is consumed at lower levels (1-2 oz or 28.34-56.69 grams of alcohol).

Although evidence of the effect of low amounts of alcohol on the fetus is still uncertain, it is prudent to stop using alcohol during pregnancy.