Pregnancy is a special time for a woman. Therefore, you should definitely think carefully about your diet to help your baby develop and give him the healthiest possible start in life.
"Eating for two" is not the best solution: excessive weight gain during pregnancy can contribute to complications in childbirth and lead to health problems. There is no need to double your calorie intake just because you are pregnant. Especially do it at the expense of low-quality processed foods, which the baby will end up getting, too. But still have to increase the caloric content of the diet - about 300 kilocalories a day.
In addition, there are certain nutrients that should be included in your diet at all costs during pregnancy - if only because they contribute to the prevention of birth defects and reduce the likelihood of complications. Here's their list:
Folates/folic acid
Folate (found in natural foods) and folic acid (a supplement) are especially important in the first 28 days after conception. Doctors recommend taking folic acid as a supplement, but beyond that, you can increase your intake of folate found in foods such as greens, fruits, nuts, beans, peas and grains until you become pregnant. For example:
A cup* of raw spinach contains 58 micrograms of folate, while a cup of cooked, liquid-free, unsalted spinach contains as much as 263 micrograms;
1/2 cup of raw chopped avocado is 59 micrograms;
a cup of shredded romaine lettuce - 64 micrograms;
4 sprigs of cooked asparagus - 89 mcg;
cup of cooked brussels sprouts - 47 mcg;
cup of cooked quinoa - 78 mcg;
cup of parsley, 91 mcg.
The recommended daily dose needed to reduce the likelihood of neural tube defects (such as non-cleavage of the vertebral arch and anencephaly) is 400 micrograms.
Omega-3 fatty acids
Many women do not get enough omega-3 fatty acids during pregnancy, and they are essential for healthy development of the nervous system, the baby's vision and hearing. Pregnant women should get 300 milligrams of omega-3 fatty acid per day.
Many people are used to thinking that the richest or even only source of omega-3s is fish. However, some kinds of fish can be dangerous because of the mercury they contain: exposure of the fetus in the womb to this metal can cause mental retardation, cerebral palsy, deafness, blindness. Therefore, the consumption of seafood during pregnancy should be strictly limited. Often women, having learned about this danger, refuse to eat seafood without introducing other sources of omega-3 into the diet. Fortunately, there are many alternative sources of omega-3: chia seeds, nuts, algae and avocados.
Calcium and Magnesium
During pregnancy, a woman's body needs extra calcium, which is necessary for the baby's development. If the consumed calcium is not enough for two, the baby will still take as much as he needs, and the mother's body will begin to experience a deficit, which will lead to a weakening of her bone system. The recommended amount of calcium for pregnant women is 1400 milligrams.
However, you should not pounce on milk! Because of the oxidizing effects of dairy products, calcium will leach out along with the acid that your body will try to neutralize. Instead, to meet your daily need for calcium, go big on green vegetables like broccoli, greens, cucumbers, romaine lettuce, seaweed, turnips, spinach and sesame/tahini seeds.
And in order for the body to absorb the right amount of calcium, it needs another important element, magnesium. In addition, magnesium helps the digestive tract work properly and helps to cope with constipation. Hemp seeds, pumpkin seeds and spirulina are excellent sources of magnesium.
Iron
During pregnancy, the risk of iron deficiency anemia increases because the daily allowance of iron increases from 15-18 milligrams to 27 milligrams or more. Iron deficiency has become a common problem worldwide. Expectant mothers therefore need to be especially careful, especially if you follow a vegetarian diet. According to the American Journal of Clinical Nutrition, in addition to the anemia a woman can develop, iron deficiency can lead to low birth weight, complications during childbirth and even problems carrying a fetus.
There are excellent plant sources of iron, such as spirulina, common beans, black beans, string beans, and other foods:
30 grams of pumpkin seeds contain 4.2 milligrams of iron;
0.81 mg cup of raw spinach (raw contains vitamin C for better iron absorption),
1/2 cup cooked lentils - 3.3 mg;
1/2 cup cooked peas - 2.4 mg.
To maximize iron absorption, eat legumes with foods rich in vitamin C, such as sweet peppers, hot peppers, thyme, parsley and other herbs.
Vitamin D
Vitamin D is essential for absorbing calcium and making your baby's bones strong. Your body produces vitamin D when exposed to sunlight, so you are unlikely to be deficient if you spend enough time in the sun. However, most of us do need extra sources of this vitamin.
Pregnant women should get at least 600 IU of vitamin D daily. In 2007, the Canadian Pediatric Society stated that the norm for pregnant women is 2,000 IU. Vitamin D deficiency can lead to recurrent broncho-obstructive symptoms in the future.
If you are not a vegetarian, one tablespoon of cod liver oil will provide 1,360 IU of vitamin D. Some multivitamins for pregnant women contain the necessary dose (and sometimes even more), so you don't have to take anything else.
Vitamin B12
Vitamin B12 supplements are often prescribed during pregnancy, especially if the mom-to-be is a vegetarian or vegan. Vitamin B12 is vital for the baby's developing brain. Mom also needs it - before, during and after pregnancy, as well as while breastfeeding.
Deficiency manifests itself as lethargy, irritability and delayed development. The recommended daily allowance of vitamin B12 is 2.6 micrograms for pregnant women and 2.8 micrograms for women breastfeeding.
What foods to avoid during pregnancy
Of course, you should discuss dietary restrictions with your doctor. But some foods that can harm a pregnant woman's body and the fetus (due to mercury, toxins, harmful bacteria, etc.) should be avoided anyway, despite their potential benefits. These include:
fish species high in mercury (swordfish, shark, tuna, king mackerel, and tuffer fish);
Raw or undercooked meat, poultry, eggs, or seafood;
Industrially processed foods such as sausages and frankfurters.
You must be logged in to post a comment.