Are you expecting a baby? Let's learn these things about food during pregnancy! (Pregnancy Nutrition)

If you are expecting a new member to your family these days, first of all, congratulations! This is a very special time. So, during this special time, you need to take great care of your health as well as that of your little one in your womb. Among them, food and drink are very important. Many people think that when you are pregnant , you need to eat for two. But what is really important is not to eat a lot, but to eat good nutritious things properly. Let's talk about that today, okay?

Should you eat more during pregnancy? How much should you eat?

Our mothers and grandmothers often say, "Now we need to eat for two." There's some truth to that, but we don't need as much food as we think. If you're carrying one baby, you only need an extra 340 to 450 calories a day. But not in the early stages of pregnancy, but in the later stages when the baby is growing rapidly.

Think about it, this amount of calories is not that big of a deal. A cup of cereal and a glass of milk in the morning will quickly provide that amount. The important thing is that these extra calories you consume come from nutritious foods that will help your baby's growth and brain development. Just empty calories are useless.

What are the most essential nutrients at this time?

A healthy diet should include protein, carbohydrates, fats, vitamins, minerals, and plenty of water. It's best to talk to your doctor and come up with a meal plan that's right for you, as everyone's needs may vary.

But in general, there are a few nutrients that are important for everyone during this time.

What is folic acid? Why is it important?

You've probably heard about a nutrient called folic acid since you first started thinking about having a baby. It's a B vitamin. It helps prevent neural tube defects , such as spina bifida, that can occur in the early stages of a baby's development. That's why it's so important to get enough folic acid before you get pregnant and during the first few weeks of pregnancy.

Folate is naturally found in leafy greens (especially dark green), nuts, lentils, chickpeas, and green beans. But doctors generally recommend that women who are trying to get pregnant and throughout their pregnancy (especially the first 28 days) take folic acid pills. So, is it a good idea to ask your doctor about this?

Benefits of Calcium

We know how important calcium is to keep our bones and teeth strong. AndCalcium also helps the circulatory system , muscular system, and nervous system function properly. Milk and dairy foods are the best sources of calcium.

Some people have stomach problems when they drink milk, which is called lactose intolerance . Or, if you don't like dairy, ask your doctor about a calcium supplement. Calcium is also found in small fish with shells (e.g., halibut, sardines), tofu, broccoli, spinach, and calcium-fortified fruit drinks and foods.

Are you a vegetarian/vegan?

Doctors generally do not recommend starting a new vegan diet during pregnancy. However, if you are already following a vegetarian or vegan diet, you can continue to do so with caution. However, you should definitely inform your doctor.

It can be a bit challenging to get the nutrition you need without eating fish, meat, poultry, as well as dairy, cheese, and eggs. You may need extra protein and may need to take vitamin B12 and vitamin D supplements.

What other important nutrients are there?

In addition to these nutrients, iron (found in meat, dark green vegetables, and nuts), iodine (found in seafood, eggs, and dairy), and choline (found in meat, eggs, and nuts) are also very important during this time. Sometimes it's hard to get enough of all of these from the foods we eat alone. That's why doctors often recommend taking special prenatal vitamins daily.

"Remember, every food you eat has an impact on your baby's healthy development. That's why it's so important to eat a balanced, nutritious diet."

Is it normal to have food cravings?

It's very common to have food cravings during pregnancy. Our mothers call them "food cravings." Some people crave chocolate, spicy foods , fruits, or even comfort foods. But some people may also crave non-food items, such as clay or cornmeal. This is called pica .

Eating things that aren't food is very dangerous for you and your baby. If you're also craving strange things, don't be shy and tell your doctor about it.

Otherwise, if you crave nutritious, healthy foods, you don't need to control those cravings. Most of the time, these cravings will subside by about 3 months into your pregnancy.

What foods and drinks should you definitely avoid during pregnancy?

In addition to eating good, nutritious foods, there are also things you should avoid eating and drinking during this time. It is very important to be aware of those as well.

• Alcohol : Alcohol is not at all advisable during pregnancy. Even small amounts are not considered safe. So stay away from alcohol completely.
• Vitamins and Herbal Products: Do not take any vitamins or herbal products without consulting a doctor. Some things can be harmful to the unborn baby.
• Caffeine: It's best to stay away from caffeine (coffee, tea, some soft drinks) as much as possible. But most doctors say that drinking one or two cups of coffee or tea (6-8 ounces) a day won't cause much harm to your baby. However, consuming too much caffeine can increase the risk of miscarriage and other problems. So limit your intake, or switch to decaffeinated drinks.
• Food-borne illnesses: Diseases like Listeriosis and Toxoplasmosis can be life-threatening to the baby, causing health problems or miscarriages. Therefore,
• Do not eat undercooked meat, fish, or eggs .
• Avoid unpasteurized milk and dairy products (some types of cheese).
• Wash vegetables and fruits thoroughly before eating.
• Do not cut cooked food with knives or cutting boards that have touched raw meat.

If you have already consumed such risky foods and drinks without realizing it, don't worry too much about it now. Avoid them for the rest of the time. If you have serious doubts, talk to your doctor.

Is it good to eat fish? What kind of fish should you eat?

Fish and shellfish are a very healthy addition to your diet during pregnancy because they contain omega-3 fatty acids . They are also high in protein and low in saturated fat.

However, some types of fish have high levels of mercury . For example, shark, swordfish, king mackerel, tilefish, orange roughy, and bigeye tuna. This mercury can harm the brain development of a baby in the womb.

So if you eat seafood, choose a variety of fish and shellfish. And limit your intake to 12 ounces (about 340 grams) per week. That's about two servings. Here are some fish that are low in mercury and safe to eat:

• Catfish
• Pollock
• Clams
• Tilapia
• Salmon
• Shrimp

What about canned tuna? There are different opinions on the matter. Some reports suggest that canned tuna may contain more mercury than previously thought, so it's best to limit your intake of canned tuna while you're pregnant or trying to conceive.

If your friends or relatives eat fish caught in a river or lake, limit it to one meal and avoid eating other fish that week. Because we don't know how much mercury is in that fish.

If you have any further questions about eating fish, talk to your doctor.

What do you do for things like bloating, stomach aches, and nausea?

It's normal to experience minor discomforts like these during pregnancy. Don't worry, there are things you can do about them.

Solutions for Constipation

Constipation can occur during pregnancy due to the iron in prenatal vitamins, as well as other factors. So try to eat more fiber- rich foods than you did before you got pregnant. Aim for about 20-30 grams of fiber per day. The best sources of fiber are:

• Fresh fruits and vegetables
• Bran bread, cereal, muffins

Ask your doctor before using fiber tablets, drinks, or other high-fiber products without medical advice. Do not use laxatives unless your doctor tells you to. Things like castor oil are also not good, as they can reduce the body's absorption of nutrients.

If constipation is a problem, your doctor may prescribe a stool softener. Be sure to drink plenty of water as you increase your fiber intake, otherwise constipation may worsen.

One of the best ways to prevent constipation is to exercise. Drink plenty of water throughout the day between meals. This softens the stool and helps it pass through the digestive system more easily. Sometimes drinking hot tea, soup, or broth can also help. Also, keep dried fruits handy.

What do you do to relieve gas in your stomach?

Some pregnant women experience heartburn and bloating after eating broccoli, spinach, cauliflower, and fried foods. If that happens to you, avoid those foods and plan a balanced diet. Carbonated drinks can also cause gas and bloating for some. But for others, they are said to calm the digestive system. So choose what suits you.

Nausea relief

Morning sickness often occurs in the morning, but it can occur at any time of the day. If you often feel nauseous, eat small, bland, low-fat foods (e.g., toast, crackers) throughout the day. Some people find relief from eating foods and drinks containing ginger. Try these things to help with nausea:

• Don't take your prenatal vitamin on an empty stomach, take it with a meal at night and before bed.
• When you wake up in the morning, eat a small snack (e.g. a cracker) before you get up.
• Suck on a chewable hard candy.

In short, things to remember (Take-Home Message)

Okay, so I hope what we've discussed has made a lot of sense to you. Simply put, taking care of your diet during pregnancy is very important for you and your baby.

• It's not about eating too much, it's about eating nutritious things in the right way.
• Be sure to get essential nutrients like folic acid, calcium, and iron . Talk to your doctor about taking supplements if necessary.
• Completely avoid things like alcohol, undercooked food, and fish high in mercury .
• Limit caffeine.
• If you experience minor discomforts like stomach upset or nausea, don't panic and take appropriate measures.
• Always talk to your doctor and get the advice that is best for you.

We sincerely wish you a healthy, happy pregnancy and a healthy baby!

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