Global Courant
There are many myths surrounding the diet for pregnant mothers. We often hear that the elders of the family advise young mothers to eat enough for two people. Today we know that this is not true. In fact, unbridled eating during pregnancy can make you gain a lot of weight and your child can become unnecessarily overweight. So what could be the best diet for pregnant women?
The growing fetus derives all its nutrition from its mother through the umbilical cord. Although the mother does not have to eat enough food for two people, it is important that she gets enough nutrients for two people. If the mother has a nutrient deficiency, it will be passed on to the child. Early nutrient deficiencies can lead to a number of developmental problems in young children.
The pregnancy diet should be rich in all the essential nutrients that the body needs. Doctors recommend consuming six to seven servings of bread and grains, two to four servings of fruit, four to six servings of vegetables, two to four servings of dairy products, and about three servings of protein per day. It is always advisable to choose foods rich in fiber. Excellent examples are whole grains, rice, fruits and fresh green vegetables.
Calcium is essential for the growth of bones and teeth. Don’t forget to take in at least four servings of calcium-rich dairy products. This ensures that you get about 1200 mg of calcium each day. The diet of pregnant women should be rich in iron.
Vitamin C helps to strengthen the immune system of mother and child. Important sources of vitamin C are citrus fruits, broccoli, cauliflower, papaya, green peppers and tomatoes. Vitamin A is just as important. Carrots, sweet potatoes, spinach, turnip, apricots and water squash are high in vitamin A.
An expectant mother should always take all her prescribed prenatal vitamins. These are specially designed multivitamins that compensate for any nutrient imbalances or deficiencies in the mother’s diet. In general, these contain iron, minerals, vitamins, folic acid and calcium. A deficiency in folic acid can lead to serious birth defects in babies. Green leafy vegetables, nuts, citrus fruits and beans are rich in natural folic acid, vitamins and iron.
Just like there are things that should be included in the diet of pregnant women, there are certain items that should be avoided during pregnancy. These include alcohol, caffeine, excess sugar, excess fat and raw meat. It is advisable to avoid soft cheese and avoid eating shark, swordfish and mackerel that contain a lot of mercury.
Most pregnant mothers feel nausea and a depressing lack of appetite during their first trimester. At this stage, they can eat small meals throughout the day.
Many women gain a lot of weight due to the high fat, salt and sugar content in their pregnancy diet. It is true that pregnant women often have strong cravings and sharp hunger pangs. But if you want to control your weight and lose extra pounds quickly after giving birth, then it is important to eat foods that are low in calories and high in nutritional value.
What is the best diet for pregnant women?
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