With the news that you are going to become a mother, you are probably filled with joy, hope, and a little curiosity. 'Now I'm eating for two, right?', 'What should I eat?', 'What should I avoid?' It is normal for many questions like these to come to mind. In fact, the most important time in a woman's life when it comes to nutrition is during pregnancy and breastfeeding . So today, let's talk about how important your diet is to bring a healthy, smart baby into this world, and how to do it right.
What does it really mean to 'eat for two'?
Many people think that 'eating for two' means doubling the amount of food you eat. But that's a misconception. What matters here is not the quantity, but the quality of the food. The nutritious food you eat directly affects the development of the baby in the womb.
Modern medical research has found that a mother's diet during pregnancy can even influence the health of her baby (for example, obesity, diabetes, heart disease) after birth. This is called `(Epigenetics)`. Simply put, your good eating habits are the most valuable gift you can give your baby.
Don't miss out on these nutrients!
While all nutrients are important during pregnancy , we need to be especially careful about some because they are essential for the baby's development.
| Essential nutrient | Why is that important? |
|---|---|
| Folic Acid | This is very important from the first month of pregnancy. Because it is essential for the development of the baby's brain and spinal cord. Folic acid deficiency reduces the risk of neural tube defects in the baby, such as ``Spina Bifida''. This is included in the vitamin that your doctor gives you. Also, add foods such as cereals, bread, rice, and pasta that have folic acid added to your diet. |
| Iron | During pregnancy, your body's iron needs increase by about 50% compared to normal. Iron is essential for making hemoglobin, which carries oxygen in the blood. If you are deficient in iron, you may feel extremely tired and fatigued. Also, severe iron deficiency can cause low birth weight and cause the baby to be iron deficient at birth. |
| Calcium | Calcium is essential for the development of your baby's bones and teeth. If you don't get enough calcium from your diet, your baby will take the calcium it needs from your bones. This can weaken your bones and increase your risk of developing diseases like osteoporosis in the future. |
| DHA (Docosahexaenoic Acid) | This is an omega-3 fatty acid that is very important for the development of the baby's brain and eyesight. These are found in fish like salmon. However, avoid eating large fish like shark, tilefish, and king mackerel. They can contain heavy metals like methylmercury, which can be harmful to the baby's nervous system. Salmon and eggs with DHA added are safe. Ask your doctor if you need a DHA supplement. |
Let's learn about prenatal vitamins
Your doctor will prescribe a special prenatal vitamin to take during pregnancy. This contains many essential nutrients, such as folic acid and iron, in the right amounts.
Research has found that mothers who take this vitamin regularly have a 45% lower risk of developing a condition called ``Preeclampsia.'' Preeclampsia is a dangerous condition during pregnancy that causes high blood pressure and protein in the urine. It is a leading cause of premature birth.
But sometimes these vitamin pills can be a bit big and difficult to swallow. Or the iron in them can cause stomach upset or constipation. If you have any such discomfort, don't be shy about it and definitely talk to your doctor . He or she will give you another option that suits you.
You also need to think about calories and weight gain.
During pregnancy, you only need about 300 extra calories a day. That's not a lot. Think about it, that's the amount of calories in two large apples. So pregnancy is not a time to eat as much as you want.
It is generally considered healthy for a pregnant woman to gain between 11-16 kilograms (25-35 pounds) of weight. A woman who is underweight may be advised to gain a little more weight, and a woman who is overweight may be advised to gain less weight.
Never try to lose weight (diet) during pregnancy. Discuss any concerns you have about your weight with your doctor and follow his or her advice.
Think twice about what you drink.
It's very important to drink about 10 glasses of water a day during pregnancy. Water is best. But you can also add things like milk and fresh fruit juice to this.
Definitely stop these.
- Alcohol: Drinking alcohol during pregnancy can cause serious physical and mental birth defects in the baby. There is no safe level of alcohol. Therefore, it is best to avoid alcohol completely. If you drank alcohol before you found out you were pregnant, don't be afraid to tell your doctor.
- Caffeine: Coffee, tea, and some soft drinks contain caffeine. Although there are varying opinions about its effects, it is best to limit your coffee intake to 1-2 cups per day for safety reasons.
- Sugary drinks: Packaged fruit drinks and sodas are high in sugar and calories. These can lead to unnecessary weight gain. Instead, it is better to drink fresh fruit juices made at home (with less sugar).
Here's how to plan your daily meals:
A pregnant woman who is at a healthy weight and moderately active needs about 2400 calories per day. The table below can give you a good idea of the types and amounts of foods you should eat per day.
| Food type | Servings per day | Examples |
|---|---|---|
| Cereals | 8 servings | A slice of bran bread, 1/2 cup of cooked rice/pasta |
| Vegetables | 4+ servings | 2 raw carrots, 1 cup green vegetables |
| Fruit | 2-4 servings | 1 small apple/orange/peaches, 1 cup berries |
| Dairy foods | 3 servings | 240 ml milk or yogurt, 40 g cheese |
| Meat, fish, eggs, nuts | 2-3 servings | 60-85 grams of cooked meat, fish, or chicken |
| Oil and sugar | Very little | Limit as much as possible. |
Take-Home Message
- Your nutrition is the best investment you can make in your baby's future health, so focus on quality over quantity.
- Folic acid, iron, calcium, and DHA are essential nutrients during this time.
- Take the prenatal vitamin pill your doctor gives you without missing a single day. If you have difficulty taking it or if you have any other discomfort, tell your doctor.
- Stop drinking alcohol completely. Limit caffeinated beverages.
- Always talk to your doctor about your diet, weight gain, or any other health concerns. He or she will give you the best advice.
💬 අදහස් (0)
තවමත් කිසිදු අදහසක් පළ කර නොමැත. ඔබේ අදහස පළමු වරට මෙහි එක් කරන්න.
ඔබේ අදහස එක් කරන්න