This article will help expectant mothers establish a proper diet for the health of their baby and their own well-being. It is a short article about the basic principles of building a diet during pregnancy.
Proper nutrition during pregnancy plays a crucial role in your baby's health and your comfort, as well as in the success of labor. An expectant mother must get enough nutrients to support the normal growth and development of the baby. In addition, a balanced diet can help avoid risky problems during pregnancy, such as high blood pressure, diabetes and late pregnancy complications. There are many foods an expectant mother can include in her diet to get all the necessary nutrients:
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Protein: During pregnancy, your body needs more protein to support the baby's growth and development. Include proteins of both plant and animal origin in your diet. Among them: eggs, beef, dairy products, soy, buckwheat and legumes.
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Carbohydrates Carbohydrates are necessary so that your body can get energy and your muscles stay toned. Avoid empty carbohydrates such as sweets or cookies, and choose complex carbohydrates such as rice, wheat, oatmeal and others.
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Fats: Fats are important for the normal functioning of the body. Choose animal fats, such as meat, egg yolk and fish oil, as well as vegetable oils, such as olive oil, flaxseed oil and coconut oil.
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Vitamins and Minerals: In addition to proteins, carbohydrates and fats, you should get enough vitamins and minerals. Choose foods rich in vitamins A, C and E, as well as folic acid, iron, zinc and calcium. Include fresh vegetables and fruits, meat, fish, eggs, nuts and seeds in your diet. It is also important to remember that the chicken, meat and eggs you eat must be well cooked. This will help protect you and your baby from infections such as salmonellosis and other diseases.
About calories.
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How many calories are needed during pregnancy: The calorie requirement for pregnant women depends on their individual energy needs and can range from 2400 to 2800 calories per day. It is recommended to eat whole foods such as fruits, vegetables, meat, eggs and nuts instead of empty calories such as sweets, processed foods and fatty snacks.
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Avoid illness: Stay informed about food safety and avoid certain foods that can lead to diseases such as Listeria infection and toxoplasmosis. Some foods, such as cheeses, deli meats and fish, may contain these dangerous bacteria. Make sure you cook these foods long enough and do not eat them raw.
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Fluids It is important to drink enough fluids, as metabolism increases in pregnant women. The recommended amount of water per day is 8 to 10 glasses.
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Supplements Your body may lack certain vitamins and minerals during pregnancy. Many doctors recommend taking additional supplements such as iron, folic acid, vitamin D and omega-3 fatty acids to support your health and your baby's development. However, before starting any supplements, be sure to consult your doctor. This article is based on scientific research and medical literature.
You can consult sources such as the official WHO websites (in particular, https://www.who.int/ru/news-room/fact-sheets/detail/nutrition-during-pregnancy-infancy-and-early-childhood), as well as scientific articles in journals such as the American Journal of Clinical Nutrition (https://academic.oup.com/ajcn) and the Journal of Perinatal Education (https://journals.sagepub.com/home/jpe).
