Feeding pregnant women in the first months
Weight gain during pregnancy is not a sign of good health. The number of calories that a pregnant woman should eat depends on her weight before pregnancy, and it should be noted that weight gain must be made in a correct manner and by following a healthy diet. It is worth noting that the period of pregnancy is never suitable for weight loss. As this negatively affects the health of the mother and her child. Eating a healthy, balanced diet during pregnancy does not mean eating a lot. If the mother’s weight is average and she does not suffer from low weight, then she does not need additional calories during the first three months; in fact, there is no magic formula for a healthy pregnancy diet. As the basic principles of healthy eating during pregnancy are entirely similar to the health principles for all people, It is as follows,
It supplies the body with fibers that aid in digestion, and various vitamins and minerals, such as iron, vitamin C, vitamin A, and folic acid. Eat whole grains. Eat lean protein.
•Focus on saturated fats, such as nuts and seeds.
•Focus on foods rich in unsaturated fats such as omega-3.
•Avoid eating trans fats and saturated fats. Avoid fast food, sweets, and high-sugar foods that provide the body with excess calories and do not provide essential nutrients for the growth and development of the fetus. Vital nutrients in pregnant women Folic acid, known as vitamin B9, helps reduce the risk of tube defects, Neural tube defects, and severe abnormalities in the brain and spinal cord in a child.
The needs of the expectant mother
It was feeding pregnant women in the first months 400 to 800 mcg daily before and during pregnancy—rich sources of folic acid: green leafy vegetables, citrus fruits, dried beans, and peas. Calcium plays a significant role in building a child’s bones and teeth. It is also involved in the functions of the nervous system, blood circulation, and muscle formation.
The expectant mother’s needs: 1000 milligrams per day, and if the mother is in her teens, she needs 1,300 milligrams per day. Sources rich in calcium: dairy products, it is preferable to choose products fortified with vitamin D, and some fortified cereals and juices contain calcium.
Vitamin D Vitamin D helps build the baby’s bones and teeth and boost their strength. Sources rich in vitamin D: oily fish, salmon, and other options include fortified milk and orange juice. Protein plays a significant role in a baby’s development throughout pregnancy.
The needs of the expectant mother
Seventy-one grams per day of sources rich in protein: Lean meat, poultry, fish, and eggs, and it can also be obtained from other sources such as legumes, nuts, and seeds. Iron helps prevent iron deficiency anemia. As iron is involved in the formation of hemoglobin, which is a protein found in red blood cells that carries oxygen to cells and tissues, and during pregnancy, the mother needs double the amount of iron compared to non-pregnant women to provide adequate oxygen to the child, and it can cause severe anemia. Iron deficiency during pregnancy increases the risk of premature labor, low birth weight, and postpartum depression.
Feeding pregnant women in the first months
27 milligrams daily. Sources of iron: Lean red meat, poultry, and fish are good sources of iron. Other options include iron-fortified breakfast cereals, beans, and vegetables.
It is worth noting that iron absorption from animal products is more easily achieved, while iron from plant sources or iron pills can be increased by eating them with seeds rich in vitamin C, such as orange juice and tomato juice. Calcium-rich foods should also be avoided with drugs. Iron; As it may reduce its absorption.
the water
Water helps prevent constipation, hemorrhoids, and severe swelling and helps reduce the likelihood of developing a urinary tract infection and a bladder. The expectant mother’s needs are estimated with ten cups (2.4 liters) of liquids such as water, juices, and others daily, but you should stay away from high-sugar drinks.
It is also advisable to limit the sources of caffeine. As some studies indicate a link between high amounts of caffeine and miscarriage and low birth weight, the expectant mother should focus on healthy drinks, such as milk, fresh fruit juice, and water with lemon or other fruits.
Dietary Supplements Consult your doctor about taking nutritional supplements such as iron, calcium, and others as the mother may suffer from a deficiency in some nutrients despite a healthy diet. Therefore, dietary supplements during pregnancy help meet the needs of different nutrients. Unsafe foods for the expectant mother Some foods can be dangerous during pregnancy; Because it contains harmful bacteria, and these foods include:
Uncooked seafood, like sushi. Unpasteurized milk and cheeses made from it. Raw or undercooked meat and poultry. Nausea in the first months of pregnancy A mother may experience nausea in the first trimester of pregnancy, usually called morning sickness. Still, it may last throughout the day, which is normal, as some evidence.
It turns out that nausea is nature’s way to protect the child from potentially harmful foods, and the following points show some tips to alleviate the symptoms of nausea at this stage: Avoid high-fat, spicy, and odorless foods. Eat carbohydrates, such as baked potatoes or dry toast. Eat a low-salt biscuit, and place it near the bed to eat it while feeling nauseous. Eat foods rich in Vitamin B6. Consult a doctor if iron pills increase symptoms of nausea. Eat small meals throughout the day so that the mother does not experience extreme hunger or fullness and full satiety; it also helps avoid heartburn and indigestion that occurs after eating large meals.
Advice for pregnant women in the first trimester
Taking vitamins, A pregnant woman is advised in the first months of pregnancy to take vitamins, to obtain adequate amounts of folic acid, and thus reducing the risk of the fetus developing congenital disabilities in the neural tube, such as spina bifida.
Visit a doctor
A pregnant woman can visit the doctor after at least eight weeks of pregnancy to determine the age of the fetus, thus determining the expected date of birth, and consulting him regarding taking medications to treat chronic conditions, or taking over-the-counter medicines, including herbs, nutritional supplements, and vitamins.
Quit Smoking
Smoking increases the risk of many problems during pregnancy, including miscarriage, placental problems, or premature labor, or slowing the growth of the fetus, and the risk of stillbirth increases and many studies have linked smoking during pregnancy with the risk of The child’s cleft lip, so the pregnant woman is advised to quit smoking. Read more
Follow a healthy diet.
It is advised to avoid foods that contain bacteria, toxins, or parasites, such as undercooked meat, unpasteurized cheese, raw eggs, sushi made from raw fish, fish that have a high content of mercury. Undergo laboratory tests required by the doctor During the first three months of pregnancy; the doctor requests a series of tests too early detection of the risk of the fetus having Down syndrome and other genetic problems and congenital disabilities. The eleventh and twelfth week of pregnancy.
Feeding pregnant women in the first months. Other advice for pregnant women There are many tips that a pregnant woman should follow during the first trimester of pregnancy, Such as: Do moderate exercise regularly, like walking, swimming, or yoga, for half an hour most days of the week. Get a flu shot. Take vitamin B6 and ginger to control morning sickness. Follow-up of the temperature, as the high body temperature, especially in the first weeks of pregnancy, leads to the possibility of exposure of the fetus to harm, and it is recommended to reduce bathing in hot water that its duration does not exceed ten minutes. Use a moisturizer to keep the skin smooth, and avoid using unsafe products that limit the appearance of stretch marks—sleeping well. Drinking more fluids, as the American Pregnancy Association recommends drinking more water and fluids to keep the body hydrated, as a result of the increased blood flow needed by her body and fetus, and body hydration contributes to preventing constipation, stress, and the occurrence of premature labor.
Read also Symptoms and stages of pregnancy
