Nutrition in pregnancy: the basics of healthy food for a safe pregnancy

 

Nutrition in pregnancy: the basics of healthy food for a safe pregnancy

In this article we highlight the importance of proper nutrition during pregnancy, healthy foods to eat, and what you should avoid.

 

There are many factors that facilitate the period of pregnancy for a woman, especially good nutrition, which is one of the most important factors to pay attention to, in order to maintain the health of both the mother and the fetus, as the quality of food has a great impact on them. This does not mean increasing the amount of food per day, but focusing on the nutritional value provided by meals.

 

Nutritionists advise pregnant women to choose healthy foods that provide high nutritional value,and avoid unhealthy food. In this article from OK, we bring you everything related to the importance of nutrition during pregnancy, the items that should be refrained from, and the best foods that ensure proper nutrition during pregnancy.

 

What is the importance of proper nutrition during pregnancy ?

The benefits of healthy eating for pregnant women are numerous and almost incalculable, and they have a positive effect on women during and after pregnancy, including:

 

Building bones and blood cells of the fetus

Minimizing the troubles and problems caused by pregnancy

Strengthening the ability of physical immunity, which serves to prevent infectious diseases

Prevention of anemia (anemia)

Strengthening the body in preparation for childbirth

Promote the quality and quality of milk for breastfeeding

In order to ensure your health during pregnancy, we advise you to eat several foods that provide a healthy nutrition system for pregnant women, the most prominent of which are:

 

1-cereals and legumes

Cereals and legumes supply the body with carbohydrates necessary for the human body, which are the main source of energy, and many whole grains contain fiber, iron, vitamins "B" and folic acid, as well as many dietary minerals.

 

It should be ensured that half of the cereals eaten per day are whole grains to ensure the greatest possible nutritional value. in order to improve nutrition during pregnancy, whole grain foods, brown rice, whole wheat pasta and whole grain bread can be consumed when breaking the fast, and wild rice or barley can be put in soups, casseroles and salads to get an excellent healthy diet in pregnancy!

 

2-vegetables and fruits

Vegetables and fruits are one of the necessary elements that are included in the nutrition menu during pregnancy, as they provide the body with various dietary vitamins and minerals, in addition to fiber that facilitates digestion. Many fruits and vegetables contain vitamin C, which helps the body absorb the element iron.

 

It is also worth noting that dark green vegetables contain vitamin A, iron and folic acid, all of which are important elements during pregnancy.

 

Among the most important vegetables and fruits that can be eaten during pregnancy are apples, oranges, apricots, mangoes and pineapples, along with green beans, sweet potatoes, winter squash and spinach, and a mixture of these fruits can be made and drunk.

 

3-meat, poultry, eggs, fish

Both meat and poultry, eggs and fish contain a lot of protein, B vitamins and iron, which are necessary for the development of the fetus, the most prominent of which are scrambled eggs, salmon fillet and others.

 

4-dairy and cheeses

The calcium contained in dairy products and cheeses works to build the bones and teeth of the fetus, as dairy and cheeses contain vitamin D and proteins, yogurt can be eaten as a snack and milk can be drunk with a cereal meal.

 

5. water

Quite simply, water is a lifeline! During pregnancy, water serves to carry nutrients from the food eaten to the fetus, and helps prevent constipation, hemorrhoids, excessive swelling, or urinary tract infection. Doctors recommend that pregnant women drink about 10 glasses or 2.4 liters of fluid per day during pregnancy.

 

6-fats, oils, nuts and sweets

Pregnant women are advised to eat foods with healthy fats, such as nuts, seeds, avocado fruits, and oil and vinegar can be used in salads to get nutrients.

Some foods cause excessive allergies or body dysfunction in pregnant women

 

There are several foods that pregnant women should avoid in the first trimester in general, which are advised to refrain from because they may cause a risk to the health of the mother and fetus. And sometimes, it may be the way of cooking food that should be avoided or stopped.

 

The following are foods that should be avoided during pregnancy and the main harms:

Uncooked meat or eggs: this is because they may contain the listeria germ, which is transmitted to the fetus through the placenta, which may lead to miscarriage or the birth of a deceased fetus, God forbid.

Some types of fish, such as raw fish or uncooked oysters: because they may contain various types of germs, bacteria, viruses and parasites.

Avoid fish species that contain high levels of the element mercury, which can damage the fetal nervous system, examples of such fish are shark, swordfish, marlin.

Do not eat a lot of tuna, and no more than a medium-sized can of tuna per week.

Avoid some types of oily fish that contain polluting chemicals, which may accumulate in the body over time and be harmful to the fetus; therefore, it is recommended that oily fish should not exceed two servings per week. Among these fish are mackerel, sardines, fresh tuna, salmon. It is worth noting that canned tuna is not among the oily fish.

Caffeine: it is a naturally occurring substance in foods, including tea, coffee, chocolate, along with some soft drinks, energy drinks, in addition to some painkillers. Pregnant women are advised to reduce the intake of these foods and drinks during pregnancy, as their abundance increases the risk of miscarriage and low baby weight after birth.

Unpasteurized milk and all its products.

Dietary supplements for pregnant women

The mother can take some supplements for pregnant women, as the doctor sometimes recommends special dietary supplements that help the pregnant woman get the required nutritional value from each meal.

 

It is worth noting that a woman pregnant with twins needs more nutrients and calories than a pregnant woman with one fetus, and it is worth consulting a doctor about the amounts of food to be consumed daily.