What should be Eat during Pregnancy

Is the belief that a pregnant woman should eat twice, the belief is true ???

Of course wrong and a liar (though broad) spread, the truth is that good of Nutrition for pregnant women during pregnancy should be enough for two people, because food, which helps the baby on the growth comes from the mother through the umbilical cord, and therefore any deficiency in the maternal nutrition or vitamins will reflect negatively on the baby.

Hence, it is incumbent on women with problems in maintaining a stable weight before pregnancy should ask help from a doctor or midwife to put nutrition plan will help them achieve that

What is the amount of energy needed by pregnant women during pregnancy period ??

Before we begin we have to note that there is a common misconception while you talk on the subject of calories, as the term (calorie) is not completely right, and the right to say: "kilocalorie" (kcal), which is equivalent to, as is evident 1,000 calories

• Non-pregnant women need a day to 2,100 calories
• Pregnant women need a day to 2,500 calories
• The woman who breastfeeds they need a day to about 3,000 calories

Food a pregnant woman, what its type ???

It is essential that pregnant women follow a balanced diet contains all the essential food groups of fats and carbohydrates, such as vegetables, eggs, meat, fish, fruit, this diet daily is enough to provide (necessary quantities). Of energy (for a pregnant woman and the baby), ideally, should be the ideal diet is composed of:

1. 10% of calories should be is a source of protein. These proteins found mainly in: meat, fish, eggs, dairy products and legumes.
2. 35% of calories should be the source is fat. These fats are mainly found in: butter, cooking oil, margarine, dairy products and nuts.
3. 55% of calories should be the source is carbohydrates. These are mainly found in: bread, pasta, potatoes, rice, corn and other cereals.

Folic acid (B9) and pregnancy

Folic acid belongs to a group of B vitamins and called specifically B9, preferably women start taking it since planning for pregnancy stage (ie before pregnancy), and it becomes taken necessary during the first three months of pregnancy, because it is very necessary to form a baby's nervous system

The folic acid can help prevent neural tube defects in during pose at the baby, and thus may contribute to the prevention of birth defects in the spine (such as spina bifida) and open palate or cleft lip.

Folic acid existing in nature in: green vegetables, fruits, barley, orange juice, peas, lentils and rice.

Folic acid dose

It is recommended that all pregnant women (who have no history of defective births) take 0.5 mg of folic acid per day for two months before pregnancy, and three months during pregnancy.

For women who have had a history of the birth of baby has a defect in the spine must increase the dose to 5mg a day, and this must be done in consultation with a specialist doctor

Iron and pregnancy

During pregnancy, increasing the need for blood to transport nutrients to the baby through the placenta, and it requires increased the need for iron.

Good sources of iron include: vegetables such as spinach, liver, strawberries, molluscs (oysters and mussels) and meat.

It is useful to note that there are food and drinks interfere (positively or negatively) with the absorption of iron, for example, citrus juice and vitamin C improves iron absorption when taken as a supplement along with iron, on the contrary, the coffee and tea reduces iron absorption in the intestine

When a pregnant woman should take iron:

If a woman is good nutrition, and routine blood tests showed the absence of anemia, then it is not necessary that pregnant women take iron, otherwise prefers that pregnant women take iron starting from the twentieth week of pregnancy and daily

Note: when you do not need to iron prefers not to take it, because then be unsafe and may cause constipation in pregnant women

Zinc, calcium and pregnancy

Usually, through a varied diet can get enough calcium and zinc, calcium and zinc are essential for the development of embryonic

What are the vitamins and minerals needed during pregnancy? What are the foods that should be avoided during pregnancy?

A lot of vitamin A during pregnancy can be damaging to the fetus, so you should avoid doing it too much, also , the foods that contain large amounts of vitamin A can not be taken except in some exceptional cases

Constipation during pregnancy

Due to hormonal changes during pregnancy bowel movements become less than it was before pregnancy, and this leads to constipation in pregnant, in addition to that, the presence of the baby inside the abdomen, and the treatment of iron, which may be described sometimes as a treatment, causing difficulty in bowel movement

How can I avoid constipation during pregnancy ???

Can prevent constipation by the following:

• Consumption of fiber-rich foods (such as fruits, bread, vegetables and whole grains)
• Drink 2-3 liters of water a day (because of fluid in this case keeps the stool moist)
• Regular exercise, swimming or light walking (without making a strong effort) for a period of twenty or thirty minutes (twice or three times per week) is the appropriate level of exercise, because the sport light helps in bowel movement

What is the normal weight gained by the pregnant during pregnancy ??

At the end of pregnancy, it is natural that women increasingly weighing about 10-12 kg, and in spite of that it is best to avoid excessive overweight, for two reasons:

1. The first reason is that severe obesity during pregnancy may cause complications during childbirth
2. The second reason is that most women want to restore the original size dresses after several months after the birth

Pregnancy is divided into three periods (and so for practical reasons):

1. The first period (first trimester of pregnancy): extends from week 0 to week 12 of pregnancy, in this period will be normal weight gain is 1.2 kg.
2. The second period (second trimester of pregnancy) from week 12 to week 28 of the pregnancy, the pregnant weight gain of 300-400 grams per week.
3. The third period (the third trimester of pregnancy): This period extends from week 28 to week 40 of pregnancy, and in this period will be normal weight gain of 1-3 kg per month.

From where this increase comes at a pregnant weight ???

• The weight of the baby at birth: 3.5 kg
• An increase in uterine weight: 1KG
• Placental weight: 0.5 kg
• Amniotic fluid: 1KG
• Increase breasts Weight: 0.5 kg
• An increase in the mother's blood: 1.5 kg
• Increased fat when pregnant: 2 kg
• Increasing the water content in the mother: 2 kg
• The total increase in weight: 12 kg.