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Pregnancy and Diet

During pregnancy, you should preferably eat twice as healthy as you usually do, but you should not eat twice as much.

Eat for two?

The diet we eat should cover the body's daily energy needs (calories) and not just maintain body functions. During pregnancy, the need for energy increases. The woman's body grows. The mammary glands develop and the breasts grow larger, the placenta and uterus grow and the amount of blood in the body increases. In addition, the child's growth and development requires their share of the nutritional supply. In other words, the pregnant woman should eat for two, but not for two adults. The extra energy requirement required during pregnancy corresponds roughly to the nutritional content of the following: a slice of bread with cold cuts, a glass of milk and an apple.

Pregnancy and Diet

How much weight gain is normal

During an average pregnancy, the weight increases by about 12.5–15 kg. Normal hormone changes lead to about 6 kg of weight gain in water. Larger breasts and increased blood volume also contribute to weight gain. The placenta and amniotic fluid contribute, and the baby weighs from 3 to 5 kg. If the pregnant woman weighs about 12.5 kg during pregnancy, it can be assumed that she will weigh approximately as much as before the pregnancy. Visit Bestaah for quality and affordable plus size maternity clothes.

Both obesity and underweight are associated with an increased risk of complications during pregnancy or childbirth. US health authorities have published recommendations for the desired weight gain during pregnancy in relation to the woman's BMI prior to pregnancy and recommend that the pregnant woman receive dietary and exercise information to achieve this:

  • Underweight (BMI <18.5 kg / m2): 12.5–18 kg.
  • Normal weight (BMI 18.5–24.9 kg / m2): 11.5–16 kg.
  • Overweight (BMI 25.5–29.9 kg / m2): 7.0–11.5 kg.
  • Heavyweight (> 30 kg / m2): 5.0–9.0 kg.

What is a good diet?

Good nutrition during pregnancy is what we all know as eating healthy. It is recommended that you eat regularly, with three to five meals per day. This leads to less (danger) risk of constipation and other stomach upset during pregnancy, and it makes it easier to ensure adequate nutrition. Small amounts are often also good for the nausea, which many suffer from. It is the food you eat every day that matters. Therefore, try to keep good everyday habits.

In short, healthy eating can be described by:

  • Use less: Margarine and butter, standard milk, sugar, salt.
  • Use more: Bread and preferably coarse cereal products, potatoes, medium or light milk, fish, vegetables and fruits.
  • Replace: Hard margarine against soft margarine, fat dairy products against lean, fat meat products against lean, some of the meat against fish.
  • Pregnant and breastfeeding are especially recommended to ensure the supply of omega 3 fatty acids, which are considered important for the development of the baby's brain.
  • Enough omega 3 can be secured by two meals of fish per week.

What about vitamins and trace elements?

Both the pregnant and the baby need vitamins. Vitamin A is found in carrots and other vegetables and in fatty fish. Vitamin B is found in bread and green vegetables. There is plenty of vitamin C in potatoes, vegetables, fruits and berries. There is vitamin D in oily fish and in margarine and butter. We can get these vitamins in sufficient quantity through a healthy and normal diet. There is one exception, it is vitamin B9 which is also called folic acid or folate. Extra supplements of this vitamin are recommended through week 12 of pregnancy. See also: Pregnancy and folic acid

The trace iron is important and necessary to bind and retain hemoglobin in the red blood cells. Both the mother and the child need it. However, iron is not good in excessive amounts. Most people get what they need through diet and it is not recommended to eat iron tablets for safety. At the first pregnancy check, samples are taken to examine the amount of iron in the body and iron tablets are recommended if iron deficiency is detected. Your midwife or doctor will notify you.

Calcium is the second trace element that is often mentioned in pregnancy. Regular diets are rich in calcium and everyone with normal diets covers their needs. Breast milk contains as much calcium as standard milk. Two to three glasses of milk and a little cheese every day is enough to meet the need. If you do not drink milk or eat cheese, calcium tablets are recommended.

Alcohol and tobacco

You should abstain from alcohol and tobacco during pregnancy. More information on this can be found in: Pregnancy and alcohol and Pregnancy and tobacco.

 

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