Pregnant women always need to be provided with adequate nutrients to ensure the health of themselves and the development of the fetus in the abdomen. Therefore, pregnant mothers need to adjust the daily diet . So that it is reasonable. If you are wondering about this issue. Please refer to the most standardized diet for pregnant women in the following article.
How does diet affect pregnant women?
When pregnant, nutrition for women is the most important thing. Because, a reasonable diet will help both the mother and the fetus ensure good health and development. Accordingly, during pregnancy, nutrition for pregnant women needs to be established most scientifically. Because it is decisive to the weight and brain development of the fetus.
It can be said that during the period of the child still in the fetus. Nutrition mainly depends on the mother’s daily diet. It is these nutrients that will enter the bloodstream, cross the placenta and come to the fetus. Therefore, if the mother ensures a scientific and adequate diet, it will help the body have a good resistance. Not easy to get sick and have enough health to give birth. In addition to helping mothers get pregnant quickly quickly recover health after giving birth, have enough milk to breastfeed.
In addition to a suitable diet, combined with exercise and reasonable rest. It also helps the fetus develop more optimally. Pregnant women have enough health conditions to nurture and care for the baby. Therefore, you need to ensure nutrition in each stage of pregnancy. Specifically this matter needs to be adjusted to suit each month to ensure high nutritional value.
Nutrition for pregnant women according to the most standard stage
The nutritional needs of pregnant women in each stage of pregnancy are not divided equally. Because, the time from when the baby begins to form to the time it grows up requires providing different nutrients. Therefore, pregnant women should pay attention to eating and drinking as follows:
Diet for pregnant women in the first 3 months of pregnancy
During the first 3 months of pregnancy is considered the most important time of development of the fetus. This is the time when your baby’s nervous system begins to develop. The brain and spinal cord are formed parallel to the process of perfecting the heart, circulatory system and other internal organs. For the most comprehensive development of the baby, it should be provided with adequate nutrients. Otherwise it may lead to malformations, malnutrition, …
To build a nutritional regimen in the first 3 months fully and scientifically. The mother needs to ensure a full supply of the following substances:
Pregnant women in this stage need to provide about 85 – 90g of protein / day, 10 – 15g / day higher than normal. This is an important nutrient to ensure the rapid development of fetal tissue. At the same time, it also strengthens the breast and uterine tissue during pregnancy. Enhances the production of blood needed to ensure health of mother and baby. Protein is found in many foods such as fish, beans, eggs, milk, chicken, lean beef, pork, …
Pregnant mothers need to be supplemented with 36-40mg of iron per day to effectively prevent signs of anemia. Therefore, you should pay attention to adding foods with abundant iron content into the menu every day through foods such as red meat, heart, nuts, green vegetables, … Besides, you can also take iron supplements as prescribed by your doctor.
Vitamin A, C:
Foods high in vitamin A include meat, fish, eggs, milk, dark green vegetables, or yellow or red fruits and vegetables. Vitamin C needs to be added to prevent cold symptoms and help the baby’s bone system develop better. Pregnant mothers should add more vegetables, fruits and vegetables to the meal to provide enough of this nutrient.
Calcium and vitamin D:
Both components play a very good role in the formation of bones and joints for the fetus. Pregnant mothers can add these 2 active ingredients through foods such as eggs, shrimp, fish, milk, green vegetables and beans. At the same time, you can also sunbathe early in the morning to add vitamin D to your body to help strengthen bones.
This is an active ingredient that helps reduce the risk of neural tube defects or spina bifida in the fetus. Therefore, pregnant mothers do not forget to add folic acid through foods such as poultry, dark green vegetables, grains, …
During the formation and development of the fetus, the mother needs to provide an adequate source of necessary energy. Therefore, pregnant mothers should ensure a daily supplement from 2300 – 2400 kcal.
In addition, pregnant mothers should abstain from adding some foods to avoid seriously affecting the fetus. Specifically:
- Sesame seeds
- Animal liver
- Green papaya
- Beam cause
- Pasteurized dairy products
- Fresh food
- Seafood contains high levels of mercury such as anchovies, tilapia, salmon, …
- Stimulants such as alcohol, tobacco, …
- Reduce the amount of salt in the daily menu.
During the first 3 months of pregnancy, women often suffer from morning sickness, resulting in a lack of appetite. Therefore, pregnant mothers should pay attention to dividing meals during the day to limit nausea. Making eating more delicious and easier. Pregnant women should also combine gentle exercises to absorb nutrients in a better way.
Diet for pregnant women in the middle 3 months of pregnancy
The mid-trimester is the time when the fetus develops most rapidly. At this time, the baby begins to develop in frame and height, so it is very important to increase the response to nutrients to provide adequate energy from the mother.
During this period, mothers should pay attention to nutritional supplements as follows:
Substance plays an important role in building cell membranes and nervous system of the fetus, besides it also helps provide energy, supports the absorption of oil-soluble vitamins. Pregnant mothers can add fat through foods such as animal fat, sesame oil, fish fat, …
Protein and fiber: Both are required for the formation of the fetus, placenta, and body tissues from the mother. So you should get enough of these two substances through foods such as: cereals, sweet potatoes, fruits, meat, fish, eggs, milk and legumes.
Found in foods such as pork, vegetables, beans and some fish, …
Vitamin D: This is a nutrient that helps a pregnant woman’s body absorb calcium and phosphorus better to form the skeletal system. At the same time, it helps to reduce the risk of lowering calcium causing seizures, osteoporosis, … Pregnant mothers can supplement this active ingredient through foods such as eggs, pump milk, fish liver, …
Pregnant women in the middle 3 months of pregnancy, especially, need to supplement vitamin A to provide both mother and baby with healthy resistance. Some foods that contain many of these nutrients include egg yolks, milk, meat, dark green vegetables … For this ingredient, you should supplement according to your doctor’s instructions, because the consumption Overdose of vitamin A can lead to birth defects.
Iodine: Pregnant women need this active ingredient every day because a lack of iodine can lead to a higher risk of miscarriage, stillbirth, premature birth or birth. mental retardation, low weight and birth defects. Therefore, pregnant mothers need to supplement the necessary amount of iodine through sea fish, seaweed, salt, …
Pregnant mothers in the middle 3 months of pregnancy should pay attention to supplementing micronutrients to limit anemia, stillbirth, premature birth or heavy bleeding after birth. Foods with high iron content such as clams, oysters, snails, sleepers, beans, … In addition, you can also use oral supplements as prescribed by your doctor for 1 month after birth.
Besides the foods that need supplements, you should also absolutely limit the use of stimulants, avoid breathing in smoke from people around you in public. At the same time, eating and drinking should limit spicy and sour spices such as pepper, chili, vinegar, and garlic as they can cause stomach pain, hemorrhoids and constipation.
Nutrition for pregnant women in the last 3 months of pregnancy
The last months of pregnancy are the time when the fetus develops most strongly in terms of weight and brain. Therefore, a suitable diet for the last 3 months of pregnancy will help the fetus develop in the most perfect way. At the same time, it also helps pregnant women have enough health to nurture and prepare for the process of overbearing.
Accordingly, pregnant women should save additional nutrients as follows:
Supplementing with this active ingredient in the last 3 months of pregnancy is essential for better brain development. You can get this from foods that contain natural fats such as walnuts, chia seeds, pistachios, …
- Iron and calcium: Adding iron through foods such as red meat, squash, potatoes, … eggs helps to replenish blood, blood circulation better, thereby reducing symptoms of headache, fatigue, anemia. In addition, calcium supplementation from foods such as milk, white beans, … helps to limit cramps, osteoarthritis pain and constipation treatment.
- Protein: Active ingredients help provide adequate energy for mothers to raise the fetus, they are found in foods such as chicken, pork, fish, shrimp, …
- Phosphorus and iodine: Found in many foods such as black fungus, red algae, seaweed, jellyfish, soybeans, tofu, animal head bones, fish, sea clams, …
During this period, pregnant mothers should pay attention to dividing meals into 5-6 meals instead of 3 main meals to help limit overeating, causing bloating. At the same time, should add more calcium to develop stronger skeletal system, along with promoting the mother’s milk production more favorable.
The above suggestions about the nutrition regimen for pregnant women according to the most standard stages. Hope has provided you with the necessary information to supplement essential micronutrients during pregnancy. Besides eating, experts also recommend that you combine with healthy and reasonable activities to protect your own health and your fetus perfectly.