Eating in the early stages of pregnancy is extremely important because this is the most sensitive time for pregnant women. If eating wrongly can lead to unpredictable consequences such as miscarriage, fetal defects … need to be very careful about nutrition as well as living so that your baby is safe and healthy. So what should a pregnant woman eat to safely eat her baby?
Nutrients to be supplemented when pregnant
The new stage of pregnancy is very important. Because it is the stage when embryonic cells are differentiating and forming basic functions of the body. Newly pregnant, pregnant mothers do not need to eat too much. But they still need to ensure enough nutrients for the mother’s body and fetus to develop best.
Especially, right from the moment of pregnancy, mothers do not forget to add the following important nutrients to ensure the health of both mother and baby.
F olic acid:
Folic acid, also known as vitamin B9, is particularly important factor for the growth and division of cells. Folic acid is needed to protect the fetus from neural tube defects such as spina bifida, and anemia. This is an abnormality that occurs in the fetus because some of the neural tubes surrounding the central nervous system do not completely close. Especially during the first 7 weeks of pregnancy. Experts recommend right from the moment pregnant mother intends to add about 400mcg – 600mcg / day folic in her daily diet.
Iron is an additional source of hematopoietic materials that play an important role in pregnant women and fetuses. If you are pregnant from January to March. If the mother is iron deficient, it can cause miscarriage or stillbirth, and iron deficiency anemia during pregnancy will make the mother’s body tired, loss of appetite, and dizziness.
During fetal development, calcium is often used from the mother to build bones for growth. The need for calcium in pregnant mothers increases with the first 3 months need about 800mg. The middle 3 months need about 1,000mg, the last 3 months need about 1,200mg. Because the baby’s skeletal system is growing day by day. So the mother’s calcium needs are also ascending. Lack of calcium, the mother’s body feels tired, muscle aches, cramps … more severe is the appearance of convulsions, manifestations of the drop of calcium in blood. Fetus calcium deficiency will be malnourished right in the womb, causing bone defects, congenital rickets, short, short …
Protein (protein): Helps the body maintain vitality and energy, not only you but also your baby in the womb needs protein to develop during pregnancy. About 20% of your body is made up of protein. So without this nutrient, your body will definitely not be able to function properly.
What should new pregnant women eat?
This is the time when your baby is new and you will need to make a lot of changes in your eating habits to ensure your child’s safety. The following foods are very good for pregnant women. Mothers should add to the daily menu.
It is a green vegetable that contains a lot of folic acid and iron. In addition, you can also frequently change the taste of dark green vegetables like mustard greens, lettuce also contains a lot of folic acid.
Fruits with many citrus fruits such as oranges, tangerines, grapefruit …
These are the fruits containing the highest folic acid content of all fruits. In addition, in citrus grapefruit is rich in vitamin C, which both helps support better iron absorption, and is very good for the body’s immune system.
A popular dish of pregnant women, egg yolks are not only a rich source of protein. But also one of the few foods containing vitamin D, essential for bone development. fetus. However, pregnant mothers should only eat 3-4 eggs per week.
Salmon is rich in vitamin D and calcium, which is one of the safest fish for your pregnancy. At the same time, the amount of omega 3 in salmon also supports the formation and development of brain cells of the fetus.
Contains a lot of iron, very good for the health of mothers and babies. However, you should not eat raw beef because it is very dangerous.
Yogurt contains lots of vitamin D, calcium and beneficial bacteria that are good for your digestive system. In addition, yogurt also helps prevent the extremely unpleasant constipation symptoms during pregnancy.
1 bean cover contains about 800mg calcium, provides nearly enough daily calcium needs. So regularly eating tofu is an effective calcium supplement for the body. However, tofu sold in the market is easy to store plaster. So you can learn to make / buy it in reputable places, be sure.
Green leafy vegetables:
Kale, broccoli, spinach, … and other green leafy vegetables contain a lot of calcium, so you often add more to the menu.
1 cup of black bean tea can bring 105mg of calcium to pregnant women. In addition, mothers can add other types of beans because they are all delicious and rich in nutrients, especially calcium.
Grapes contain a lot of glucose, calcium, phosphorus, iron, vitamins, amino acids … these substances are essential to enhance health and replenish blood for the body of pregnant women and those who are often tired. due to anemia.
Bananas are a rich source of iron and minerals that are essential for pregnant women. Eating bananas for breakfast is the perfect choice to treat and prevent anemia in pregnant women. In addition, bananas also help reduce symptoms of constipation effectively.
It is an excellent source of nutrients for mothers. Half an avocado contains 90mcg of folic. Not only that, like salmon and walnuts, avocados are loaded with omega-3 fatty acids that are good for mom and baby.
Contains the highest amount of folic acid, 5 asparagus plants contain about 1,000 mcg of folate.
Important notes in eating and drinking in early pregnancy
The first 3 months of pregnancy are in the process of just starting to form and developing, unstable and prone to high risk of toxicity and miscarriage. Pregnant mothers also need to abstain carefully in eating and living. Some foods that can easily cause pregnancy, stillbirth, miscarriage, and birth defects in babies are listed in the video below.
Many pregnant women think that when pregnant, they have to eat for 2 people. So they must eat twice as much as usual. In fact, in the first 3 months the fetus lives on the mother’s endocrinology. The mother’s health is now more important than how much weight the mother gains, how many grams the baby gains. Therefore, the mother does not need to eat twice the amount, but should care about the nutritional quality of the dish.
Contrary to mothers who elected to eat for 2, some pregnant mothers are afraid of gaining too much weight, you have to think that you will definitely gain weight for your baby to develop comprehensively.
The early stage of pregnancy, especially for first-time pregnant women, is strange and full of anxiety. In addition to paying attention to diet, mothers also need to prepare a strong mentality, be happy and mentally good so that they can prepare the best for their children. The best pregnant mother should maintain a scientific, healthy eating plan during pregnancy: should not be too fast, nor should too much. Instead, be flexible in changing dishes throughout the week, eating a variety of foods. In addition to enhancing nutritional quality in meals, mothers remember to add specialized supplements to pregnant women every day to ensure adequate supply of nutrients for their children to develop comprehensively.