Nutrition during pregnancy

Nutrition during pregnancy: what it helps with

We all know that the nutrition during pregnancy is very important. Eating a balanced and healthy diet during pregnancy can help prevent:

• Anemia and infections in the mother
• Inadequate wound healing
• Premature birth of the baby
• A low birth weight baby
  “Eating for Two”
  Eating for two doesn’t mean eating twice as much food. Pregnant women need approximately 300 extra calories a day, but where those calories come from is important.
• If the mother eats sweets or junk food, the excess calories don’t provide the nutrients the baby needs. As a result, the growing baby will get the vitamins and minerals it needs from the mother’s body, which could affect its health.

Instead of junk food, choose foods that are:

• High in protein
• Low in fat
• Low in sugar (empty calories)
  Other nutrients your baby needs are:
• Calcium, which helps the baby’s healthy growth
• Iron, which helps the baby’s blood flow and also prevents anemia in the mother
• Folic acid, which helps reduce the risk of spina bifida, anencephaly (brain abnormality), and other birth defects.

Nutrition during pregnancy: What to eat

Eating a well-balanced diet with all the right nutrients and getting at least 30 minutes of exercise a day are important for a healthy pregnancy. For most pregnant women, the right amount of calories is as follows:

• Bread, cereal, rice, and pasta: These foods provide carbohydrates. They are converted into energy for your body and your growing baby. Whole grain and fortified products contain folic acid and iron. Choose whole grain foods for a good fiber intake.
• Vegetables: Vegetables are a good source of vitamins A and C, folic acid, iron, and magnesium. Try to have at least two of your daily servings of green leafy vegetables.
• Fruits: Fruits provide you with vitamins A and C, potassium, and fiber. Choose juices and fresh fruits. Eat plenty of foods rich in vitamin C, such as citrus fruits, melons, and berries. Try to avoid juices that contain added sugar or sweeteners.
• Milk, yogurt, and cheese: Dairy products are a great source of protein, calcium, and phosphorus. Choose low-fat dairy products. • Beef, poultry, fish, eggs: Foods in this group are a good source of B vitamins, protein, iron, and zinc. Choose lean meats (without fat) and prepare them carefully.
• Fats and oils: Fats provide long-term energy for growth and are necessary for brain development. Choose healthy fats such as vegetable oils, seeds (unsalted and baked), and avocado.
• Fluids and vitamins: Pregnant women should also drink plenty of fluids. Avoid caffeinated and sugary beverages.

Nutrition during pregnancy: Cravings

Although the reason for this is unknown, many pregnant women crave certain foods. This may be due to hormonal changes. This often passes after the first three months.
As long as you’re getting all the nutrients you need for yourself and your baby, it’s okay to eat some of the foods you crave from time to time.

Postpartum nutrition

Postpartum nutrition should be varied and balanced, meaning it should provide all the necessary nutrients and not leave out any unhealthy foods.
It is important to avoid foods high in unhealthy fats, such as fast food or fried foods. A diet rich in vitamins and minerals should be maintained to promote the mother’s recovery.
Foods we should include include fruits and vegetables, lean proteins (chicken, fish, lean beef), complex carbohydrates for a good supply of fiber (whole grains), and healthy fats (vegetable oils, avocado, or seeds). If there is a history of nut allergies, it is recommended to avoid them.
Nutritional requirements vary depending on the mother, the type of physical activity she performs, and her nutritional status. However, it is estimated that a mother should increase her daily diet by 500 calories during the breastfeeding period.
There are certain foods we should avoid, but let’s not be misled by myths regarding nutrition. The mother should have a balanced and varied diet as much as possible, as well as consume an adequate amount of pure water.
Foods to watch out for include excessive dairy, beans, and cabbage, as they can cause colic in babies. However, not all babies are affected by these foods. If you notice any changes in your baby’s stool or if your baby is experiencing discomfort, review what you ate that day and you can avoid certain foods that are causing your baby discomfort.

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