Diet And Nutrition For Pregnancy: What To Eat, What Not To Eat
Do you know the diet and nutrition for pregnancy: What to eat, what not to eat are imperative. Do you know when you’re pregnant, what you eat and drink is the main source of nourishment for your baby. In The link between what you consume and the health of your baby is much stronger than once thought. That’s why doctors now say, for that no amount of alcohol consumption should be considered safe during pregnancy. The extra food you eat shouldn’t just be empty calories — it should provide the nutrients your growing baby needs. For example, calcium helps make and keep bones and teeth strong. While you’re pregnant, you still need calcium for your body, plus extra calcium for your developing baby. Similarly, you require more of all the essential nutrients than you did before you became pregnant. So, experts recommend that a mother-to-be choose a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development.
Reasons for pregnancy nutrition
Every pregnant woman needs more
calcium, folic acid, iron and protein, according to recent studies at American College of Obstetricians and Gynecologists (ACOG). Here is why these four nutrients are important.
It may be hard to get the recommended amount of folic acid from diet alone. For that reason the March of Dimes, an organization dedicated to preventing birth defects, recommends that women who are trying to have a baby take a daily vitamin supplement containing 400 micrograms of folic acid per day for at least one month before becoming pregnant.
Folic acid , also known as folate when the nutrient is found in foods, is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects. During pregnancy, doctors do advise women to increase the amount of folic acid to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin.
Categories of Food for Pregnancy
Category A: leafy green vegetables, fortified or enriched cereals, breads and pastas, beans, citrus fruits.
Calcium is a perfect mineral to build a baby’s bones and teeth. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy, according to the Academy of Nutrition and Dietetics. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby’s bones and teeth.
Category B: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).
Iron: Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG. Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections.
Category C : meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein: More protein is important during pregnancy, said Sarah Krieger, a registered dietitian and spokeswoman on prenatal nutrition for the Academy of Nutrition and Dietetics in St. Petersburg, Florida. She described protein as “a builder nutrient,” because it helps to build important organs in the baby, such as the brain and heart.
During pregnancy, it is more advisable to eating nutritious foods most of the time. This will help maximize prenatal nutrition, like fruits, vegetables, lean protein, whole grains and dairy products.
Fruits and vegetables Intake during Pregnancy
Pregnant women should focus on fruits and vegetables, particularly during the second and third trimesters, Krieger said.
Protein Gain for pregnancy
Pregnant women should include good protein sources at every meal to support the baby’s growth, Krieger said. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds.
Whole grains: These foods are an important source of energy in the diet, and they also provide fiber, iron and B-vitamins. At least half of a pregnant woman’s carbohydrate choices each day should come from whole grains, such as oatmeal, whole-wheat pasta or breads and brown rice.
Dairy: Aim for 3 to 4 servings of dairy foods a day, Krieger suggested. Dairy foods, such as milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D.
In addition to a healthy diet, pregnant women also need to take a daily prenatal vitamin to obtain some of the nutrients that are hard to get from foods alone, such as folic acid and iron, according to ACOG. For women who take chewable prenatal vitamins, Krieger advised checking the product labels, because chewables might not have sufficient iron levels in them.
Caffeine: Consuming fewer than 200 mg of caffeine a day, which is the amount found in one 12-ounce cup of coffee, is generally considered safe during pregnancy, according to a 2010 ACOG committee opinion, which was reaffirmed in 2013. The committee report said moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature birth.
Fish: Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that’s good for the heart. It is safe for pregnant women to eat 8 to 12 ounces of cooked fish and seafood a week, according to ACOG. However, they should limit albacore or “white” tuna, which has high levels of mercury, to no more than 6 ounces a week, according to ACOG.
Mercury is a metal that can be harmful to a baby’s developing brain. Canned light tuna has less mercury than albacore “white” tuna and is safer to eat during pregnancy.
Foods to avoid During Pregnancy state
Not every thing is eatable or drinkable for pregnant women even if you long for it. So, most times people get a wrong information to eat and drink what hungry them when pregnant. But according to health discovering the following should be do away from, such as:
Avoid alcohol during pregnancy, Krieger advised. Alcohol in the mother’s blood can pass directly to the baby through the umbilical cord. Heavy use of alcohol during pregnancy has been linked with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children, according to the Centers for Disease Control and Prevention (CDC).
2. Fish with high levels of mercury:
Seafood such as swordfish, shark, king mackerel, marlin, orange roughy and tilefish are high in levels of methyl mercury, according to the Academy of Nutrition and Dietetics, and should be avoided during pregnancy. Methyl mercury is a toxic chemical that can pass through the placenta and can be harmful to an unborn baby’s developing brain, kidneys and nervous system.
3. Unpasteurized food:
According to the USDA, pregnant women are at high risk for getting sick from two different types of food poisoning: listeriosis, caused by the Listeria bacteria, and toxoplasmosis, an infection caused by a parasite.
The CDC says that Listeria infection may cause miscarriage, stillbirth, preterm labor, and illness or death in newborns.To avoid listeriosis, the USDA recommends avoiding the following foods during pregnancy:
Unpasteurized (raw) milk and foods made from it, such as feta, Brie, Camembert, blue-veined cheeses, queso blanco and queso fresco. Pasteurization involves heating a product to a high temperature to kill harmful bacteria.
Hot dogs, luncheon meats and cold cuts unless heated to steaming hot before eating to kill any bacteria.
Store-bought deli salads, such as ham salad, chicken salad, tuna salad and seafood salad.
Unpasteurized refrigerated meat spreads or pates.
4. Raw meat:
A mother can pass a Toxoplasma infection on to her baby, which can cause problems such as blindness and mental disability later in life, reports the CDC. To prevent toxoplasmosis, the USDA recommends avoiding the following foods during pregnancy:
Rare, raw or undercooked meats and poultry.
Raw fish, such as sushi, sashimi, ceviches and carpaccio.
Raw and undercooked shellfish, such as clams, mussels, oysters and scallops.
Some foods may increase a pregnant woman’s risk for other types of food poisoning, including illness caused by salmonella and E. coli bacteria. Foodsafety.gov lists these foods to avoid during pregnancy, and why they pose a threat:
Raw or undercooked eggs, such as soft-cooked, runny or poached eggs.
Foods containing undercooked eggs, such as raw cookie dough or cake batter, tiramisu, chocolate mousse, homemade ice cream, homemade eggnog, Hollandaise sauce.
Raw or undercooked sprouts, such as alfalfa, clover.
Unpasteurized juice or cider.