Pregnancy diet plan during pregnancy
Having a proper diet rich in iron and minerals is essential for fetal growth and maternal health, so you should pay close attention to nutrition during pregnancy.
The Best Pregnancy Diet Plan – What is the Best Nutrition for Pregnancy?
For every pregnant woman depending on the features and weight, some weight gain is recommended and it is not that the weight gain will be the same for all pregnant women. Pregnant women who are overweight should gain about 18 kg during pregnancy, but overweight pregnant women should weigh between 11 and 16 kg, and overweight pregnant women should gain between 6 and 8 to 11 kg.
Overweight pregnant women should not lose weight during pregnancy as this can cause serious harm to the fetus. Weight gain during pregnancy should be done regularly and therefore the gynecologist will weigh the pregnant woman every time a check is made, weight loss or sudden weight gain during pregnancy is not normal and the cause should be specified but no Conditions for a mother should not be taken lightly by the regime.
Pregnant Woman Diet during Pregnancy
Some pregnant women do not gain weight in the first trimester of pregnancy due to nausea and a lack of desire to eat food, but women who are healthy and have a balanced pregnancy should gain 450 grams each week. Weight gain and overweight women should weigh less than 450 grams per week. Adding 300 Calories to a Pregnant Woman’s Diet From the 4th Month onwards, it is essential to add calories to protect the growth of the fetus. Two-and-a-half cups of low-fat milk and a sandwich containing shells like 85 grams of lean chicken or an egg with two slices of toasted 330-calorie diet. If you’re pregnant, you can add to your pregnancy diet plan.
Iron-rich foods in pregnancy diet plan
Beans, potatoes, liver, red meat, fish, egg yolks, dark green leafy vegetables such as spinach, legumes and dried fruits, especially apricots and oilseeds, are high in iron-rich foods. There are substances that can be added to the diet of pregnant women to provide body iron. Pregnant women are better at absorbing iron
Pregnant women should avoid tea and coffee accompanying or immediately after meals to avoid anemia.
Eat an iron-rich diet with oranges, grapefruits, tomatoes, cabbage, strawberries, green peppers and sour lemons and multiply its impact.
Red meat, fish or poultry are also important foods that should be included in the diet of pregnant women.
Protein Materials in pregnancy diet plan
Eating protein-rich foods such as lean red meat, poultry, and fish during pregnancy is very important because it promotes the child’s mental development. These foods contain vitamin B, iron and many minerals, which are essential for the fetus. Eggs, cheese, cereals, and grains are also other high-protein foods that are very useful for pregnant mothers. If you do not want to eat meat in pregnancy or are a vegetarian, you should consult a nutritionist and provide your body with protein and milk.
Calcium intake in pregnancy diet plan
Pregnant women should consume 1000 mg of calcium daily, and this is especially important for pregnant women under the age of 30. Pregnant women can consume this amount of calcium by consuming milk and yogurt and dairy products. One cup of milk contains 300 mg of calcium and 30 g of cheese containing 240 mg and a second cup of yogurt contains 230 mg of calcium. Rice, tuna, nuts and green leafy vegetables are other good sources of calcium. Instead of consuming milk, two cups of boiled beans, 115 grams of canned salmon, 3 cups of boiled broccoli extract, three-quarters of almonds or two-and-a-quarter cups of soy and calcium needed by your body. Provide this food.
Foods rich in omega 3 in pregnancy diet plan
Types of fish such as salmon, tuna and herring and oils, pumpkin seeds, soybeans, soybeans, sunflower seeds, hazelnuts, sesame and walnuts have abundant omega-3s that pregnant women can feed on omega-3s. Provide your body with these substances. Other nutrients such as some breads, juices, and pharmaceutical supplements also contain omega-3s and are very useful for pregnant women.
Foods containing folic acid in pregnancy diet plan
The most important nutrients for maintaining the nervous system, blood and cells are folic acid, folate or vitamin B9, which protect the body against heart disease, congenital defects, osteoporosis and many cancers… One of the causes of defects in the vital organs of the baby is folic acid deficiency in the diet of these pregnant mothers. Foods high in fatty acid include lentils, spinach, fruits, asparagus, black beans, lettuce, cabbage, and parsley. If you keep this food for long, the folic acid in it will be eliminated. Process.
Vitamins in pregnancy diet plan
Consuming high-vitamin foods during pregnancy is very important, and pregnant mothers can incorporate these ingredients, including fruits and vegetables, into their daily diet and not neglect it. Another way to provide vitamins for pregnant women is to put them in the sun, with the doctor’s help.
Regular drinking water in pregnancy diet plan
Drinking enough water during pregnancy improves the elasticity of the mother’s skin, preventing dehydration and has many benefits for the fetus. Instead of drinking coffee, tea and other caffeinated drinks, you should drink water and experience a healthy pregnancy.
Harmful foods in the pregnancy diet plan
Caffeine-containing drinks
Caffeine increases the likelihood of abortion or the birth of abnormal births in mothers who receive more than 150 mg of caffeine per day and is one of the substances that all pregnant women physicians forbid. Overdose of Pregnancy some pregnant women start taking sugary substances because of pregnancy, which is extremely harmful during pregnancy and should be moderate.
Seafood
Pregnant diets should avoid any mercury-containing seafood such as shark and swordfish. In addition, the consumption of smoked and frozen seafood should also be avoided as it may harm the mother and fetus. There are also countries that use raw fish for many recipes, such as cold vegetable soup in Peru. Although raw fish is very healthy and high in protein, doctors do not recommend it to pregnant women. Fish used to cook this recipe may have enzymes, a parasitic enzyme that causes infections and disorders. Although products that are marketed prevent this, but there are no guarantees, so avoid eating raw fish that is harmful when pregnant.
Non-pasteurized milk and raw or semi-raw eggs
There is a bacterium in the local, non-pasteurized milk that causes infection or blood poisoning in the placenta through the placenta. Pregnant women should avoid eating raw eggs and foods such as mayonnaise that contain raw eggs because they can cause irreparable harm to the fetus. Also, remove soft cheese; as you already know, these dairy products are vulnerable to bacteria and parasites. There are many other sources of calcium that you can consume to avoid deficiencies that may affect you and your baby.
Canned, sausage and sausage types
Consuming canned foods, sausages and sausages have harmful preservatives. Pregnant women are about 13 to 15 times more likely to be infected with Listeria, due to hormonal changes and lowered immune systems in pregnant women. Nitrates and compounds in sausages and sausages also increase the risk of colon cancer.
Read more about the pregnancy diet plan …
Tips for pregnant women
Exercise.
Eat fresh fruits and vegetables during pregnancy.
Keep calm and avoid stress.
Eat 5 small meals a day.
Gastric discomfort and nausea are very common during pregnancy. Many women feel nausea very quickly, so they do not eat without realizing that they are not well-nourished. You will get what you need and you will not feel sad.
Eat more whole grains:
You should get energy when you are eating during pregnancy. Because your digestive system is more complex as you feed your baby, so the carbs that are released more slowly are really important. Because it gives you energy gradually. They allow you to enjoy more energy for longer, with the advantage that nutrients do not become fat. In addition, whole grains also help your food metabolize faster.
Eat 5 fruits:
The fruit is one of the best options. First of all, the fruit has the same benefits as whole grains. It also gives you sugar and lots of vitamins. We mean natural sugar that activates you and is easy to digest but, the natural sugar burns very hard, so it becomes fat that only endangers your health.
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