General

What should be the nutrition of the expectant mother?

What should be the nutrition of the expectant mother?

There is a small being that develops within you, and every bite you put in your mouth is important for its healthy development. A study at Harvard University in the United States has shown how the baby's health is closely related to the mother's nutrition during pregnancy. While 95% of women with good diets had very healthy babies, 8% of those who did not pay attention to their diet (usually fed with junk food and fast food) had healthy babies, 65% had stillbirths, premature and congenital defects.

Other studies have shown the effects of eating or not eating by pregnant women on the baby. For example, just before fertilization and during early pregnancy, folic acid deficiency, spinal canal defect and palate lip cleft risk increases, while in the last three months, protein and calorie deficiency affects the development of the brain poorly.
In addition, nutrition of the course of pregnancy; it can be easily passed, birth, affect the emotional state and postpartum healing. Well-fed women have fewer preterm births, especially zinc deficiency increases the risk of premature birth. Important issues to consider during your pregnancy are:

Take care of every bite you eat: Before you bring your fork to your mouth at every meal, think “is this good for my baby?” Chew it if the answer is “yes”. Stay away from sweets and junk food you are fond of.

Not all calories are equal: The calories in a 150-calorie sweet cookie are not equal to 150 calories in a diet cookie made from whole wheat flour and flavored with juice. Therefore, take care about the quality of calories as well as the amount you take.

If you starve yourself, you starve your baby: Just as you can't imagine starving your baby after you're born, you shouldn't do it in the womb. Your baby needs regular feeding at regular intervals. Never skip meals. Even if you're not hungry
your baby is hungry. If your stomach complaints are closing your appetite, meet your needs with 6 small meals instead of 3 meals.

Carbohydrate intake: Some women who are afraid of gaining weight during pregnancy completely remove carbohydrates from their diet. Pure and simple carbohydrates (white bread, rice, sugar, cakes, cookies) have a low nutritional value but have many calories. It is a fact that impure carbohydrate complexes (whole wheat bread, brown rice, dried beans, peas, and especially potatoes cooked with husks) are necessary for the necessary B vitamins, minerals, proteins and fibers. They help to control nausea and constipation and are not obese.

Sweets are nothing but a problem: No calorie is as empty as the calories given by sugar. In addition, research has shown that sugar is not only useless but also harmful. In addition to sugar decay, it is thought to be associated with sugar and heart disease, depression and in some cases hyperactivity. Perhaps the worst thing about sugar is that it has no nutritional value. For delicious and nutritious desserts, use fruit and juice instead of sugar.

Where good foods come from: If the food you cook is canned and boiled and frozen, it has lost most of its nutrients. Season fresh vegetables and fruits, if not available, prefer fresh frozen ones. Try to eat raw vegetables and fruits every day. Prepare the vegetables either steamed or undercooked to protect the vitamins and minerals.

Bad habits can sabotage a good diet: Even the best prenatal diet on earth will not work if the mother does not abstain from alcohol, tobacco and similar substances. Now is the time to change your habits.

EVERYDAY YOU NEED TO

CALORIE
It is true that pregnant women eat for two people. But one thing to keep in mind is that one of these two people is a tiny baby with an average daily requirement of 300 calories. So if you have an average weight, you need an extra 300 calories to keep your weight before pregnancy. 300 calories per day to eat, those who like to eat can enjoy. However, this is not the case, so instead of adding attractive foods to your diet for these 300 calories, for example, one glass of milk instead of 4 glasses of milk (380 calories) should drink. Although calories taken during pregnancy are calculated, you do not have to do this. Instead, you can check your progress by weighing it on a reliable scale once a week. If your weight gain increases properly (you should gain half a pound per week in the 2nd and 3rd trimester), you are getting the right amount of calories.

PROTEIN
4 servings per day are required. Proteins consist of amino acids, which are the building blocks of human cells. The mother's low-protein intake, just as low-calorie intake leads to low birth weight baby birth. Therefore, pregnant women should take at least 65-75 grams of protein per day. The recommended amount for high-risk pregnancies is 100 grams.

CUTTING WITH VITAMIN C
You and your baby need vitamin C for tissue repair, wound healing and various metabolic processes. The baby also needs vitamin C for strong bone and tooth development and proper development. Vitamin C is a group of water-soluble vitamins and is not stored in the body, so it should be taken every day. Foods rich in vitamin C are best eaten in fresh and uncooked form; they lose their vitamins by exposure to light, heat and air. The best source of this vitamin is freshly squeezed orange juice.

CALCIUM FOODS
They should be eaten 4 times a day. Calcium is essential for the development of muscles, heart and nervous system, blood clotting and enzyme activity. If you don't get enough calcium, it's not just your baby that's going to lose; If calcium entry into the body is insufficient, the calcium required for your baby's skull will be met from your bones and make you a candidate for future osteoporosis. In addition, recent research has shown that high calcium intake helps prevent pregnancy-related high blood pressure. For these reasons, take care to take 4 meals a day from calcium-rich foods. If drinking 4 glasses of milk a day is not attractive, take a bowl of yogurt or a piece of cheese.

GREEN AND YELLOW VEGETABLES, YELLOW FRUIT
3 or more servings per day should be taken. These nutrients contain vitamin A in the form of beta carotene. Vitamin A is essential for cell growth (which the baby's cells are growing at an incredible rate), healthy skin, bones and eyes. It even prevents some types of cancer. Green leafy vegetables include other vitamins, minerals and fibers that prevent constipation. Vitamin A is mostly found in carrots, spinach, dried apricots and peaches.

Cereals and legumes
Eat 6-11 servings a day. Cereals (wheat, barley, rye, oats, corn, rice and soy) and legumes (broad beans, beans, peas) contain the vitamin B needed for the baby's developing body. In addition, it has been shown to be very important in pregnancy such as zinc, selenium, magnesium
they are rich in minerals. Do not take into account pure cereal flours (such as bread made from white flour), they lack vitamins and minerals.

RICH FOOD FOOD
Because you and your developing baby require a large amount of iron to increase blood volume, you will need more iron than you have in any of your 9 months in this life. Try to get iron from your diet as much as possible. Eating foods rich in vitamin C as well as iron-rich foods will increase the absorption of iron in the intestines. Since it is often difficult to meet the need for iron during diet, 40 mg of iron should be taken daily from week 12 onwards. In order to increase the absorption of iron into the body, it is generally recommended to take it with a juice rich in vitamin C (but certainly not with milk or coffee).

SALT FOOD
Whether pregnant or not, large amounts of salt and salty foods are not good for anyone. Excessive salt intake is closely associated with high blood pressure, which can potentially cause various complications during pregnancy. As a general rule, you can adjust the amount better so that you throw the salt at the table not when cooking into the dishes.

LIQUIDS
At least 8 glasses a day should be taken. Just like you're eating for two people. As body fluids increase during pregnancy, your fluid needs increase. My baby needs fluid; Much of your body is made of liquid just like yours. In addition, the liquid softens your skin and reduces constipation. Spread your fluid intake throughout the day and do not take more than 2 glasses at a time.

SAMPLE FOODS FOR YOU

Protein foods:
Each group below is equal to one portion and contains 18-25 grams of protein. As we previously suggested, you should take 4 servings a day, ie 75-100 grams of protein.
1 serving
• 3 cups low-fat milk
• 1.5 bowls of low-fat yogurt
• 5 egg white
• 100gr tuna
• 100 gr low fat cheese
• 75 gr white chicken meat
• 100 gr fish
• 100 gr lean beef

Vitamin C foods:
You should eat at least two portions of vitamin C daily. Your body cannot store this vitamin, so do not skip the day. Each of our list is for one serving.
• 2 small oranges
• half grapefruit
• half a glass of orange juice
• half bowl of strawberries
• 1.5 large tomatoes
• 1 glass of tomato juice
• 1 red or green pepper
• two-thirds bowl of boiled broccoli
• three bowls of raw spinach

Foods rich in calcium
You should eat 4 servings a day. Again, each nutrient on the list is equal to 1 serving.
• 250 g skimmed milk
• 1 cup curd cheese
• 1 bowl of fat-free yogurt
• 180 g calcium added milk
• 2-3 tablespoons of sesame seeds
• 1.5 bowls of broccoli
• 10 dried figs

Green leafy and yellow vegetables, fruits
You need 3 or more servings a day.
• 1 slice of melon (1/8 of a small melon)
• 1 large peach
• 3/4 bowl of boiled broccoli
• 1 raw carrot (small)
• 8-10 large leaf lettuce
• 1/4 small potatoes
• half a plate of raw spinach

Other vegetables and fruits
Eat at least 2 servings a day of
• 1 apple
• 6-7 asparagus
• 1 plate of green beans
• 1 small banana
• 2/3 plates of Brussels sprouts
• 2/3 plates of fresh cherries
• 2/3 bowl of grapes
• 1 plate of fresh mushrooms
• 1 plate of fresh okra
• 1 medium pear
• 1 medium potatoes
• 1 slice of pineapple

Cereals and legumes
Take between 6-11 servings a day. Again, each listed is equal to one serving.
• 1 slice of bran, rye or oat bread
• 1/2 cup cooked brown rice
• 2 tbsp cooked wheat
• 1/2 plate of bulgur rice
• 1/2 plate of high protein pasta
• 1 small corn bread
• 1/2 plate of beans or peas

Iron-rich foods
• beef
• liver
• oysters
• sardines
• lettuce, cabbage, turnip
• pumpkin
• potato cooked with peel
• spinach
• legumes
• soybeans and soy products
• dried fruits

N What awaits you while you wait for your baby ” from the book.