Pregnancy is a very special time for a woman. Therefore, of course, you need to carefully consider the diet to help your child develop and give him the most healthy start in life.
“Eat for two” is not the best solution: excessive weight gain during pregnancy can complicate childbirth and lead to health problems. There is no need to double your calorie intake just because you are pregnant. Moreover, this should be done at the expense of low-quality processed products, which the child will eventually receive. But still, you will have to increase the calorie content of the diet – by about 300 kilocalories per day.
In addition, there are certain nutrients that you need to include in your diet during pregnancy at all costs – if only because they help prevent birth defects and reduce the likelihood of complications. Here is a list of them:
- Folate / folic acid
Folate (found in natural foods) and folic acid (supplement) are especially important in the first 28 days after conception. Doctors recommend taking folic acid supplements, but you can also increase your intake of folate from foods such as greens, fruits, nuts, beans, peas, and grains until you become pregnant. For instance:
- a cup * of raw spinach contains 58 micrograms of folate, and a cup of cooked, unsalted, unsalted spinach contains a whopping 263 micrograms;
- 1/2 cup raw chopped avocado – 59 mcg
- 64 cup chopped romaine lettuce – XNUMX mcg
- 4 shoots of boiled asparagus – 89 mcg;
- a cup of cooked Brussels sprouts — 47 mcg;
- 78 cup cooked quinoa – XNUMX mcg
- a cup of parsley – 91 mcg
The RDA required to reduce the likelihood of neural tube defects (such as spinal cord closure and anencephaly) is 400 micrograms.
- Omega-3 fatty acids
Many women do not get enough omega-3 fatty acids during pregnancy, which are essential for the healthy development of the baby’s nervous system, eyes and hearing. Pregnant women should get 300 milligrams of omega-3 fatty acid per day.
Many people think that fish is the richest or only source of omega-3s. However, some types of fish can be dangerous because of the mercury they contain: the effect of this metal on the fetus in the womb can cause mental retardation, cerebral palsy, deafness, and blindness. Therefore, the consumption of seafood during pregnancy should be strictly limited. Often, women, upon learning of this danger, refuse seafood, while not introducing other sources of omega-3 into their diet. Fortunately, there are many alternative sources of omega-3: chia seeds, nuts, seaweed, avocado.
- Calcium and magnesium
During pregnancy, a woman’s body needs additional calcium, which is necessary for the development of the child. If the calcium intake is not enough for two, the child will still take as much as he needs, and the mother’s body will begin to experience a deficit, which will lead to a weakening of her skeletal system. The recommended amount of calcium for pregnant women is 1400 milligrams.
However, don’t pounce on milk! Due to the oxidizing effects of dairy products, calcium will be washed out along with the acid, which your body will try to neutralize. Instead, eat green vegetables like broccoli, herbs, cucumbers, romaine lettuce, seaweed, turnips, spinach, and sesame / tahini seeds to meet your daily calcium needs.
And in order for the body to absorb the required amount of calcium, it needs another important element – magnesium. In addition, magnesium contributes to the proper functioning of the digestive tract and helps to relieve constipation. Hemp seeds, pumpkin seeds, and spirulina are excellent sources of magnesium.
- Iron
During pregnancy, the risk of developing iron deficiency anemia increases because the daily intake of iron increases from 15-18 milligrams to 27 milligrams or more. Iron deficiency has become a common problem around the world. Therefore, expectant mothers need to be especially careful, especially if you follow a vegetarian diet. According to the publication American Journal of Clinical NutritionIn addition to the anemia that a woman may develop, iron deficiency can lead to a decrease in birth weight, complications during childbirth, and even problems with bearing a fetus.
There are excellent plant-based sources of iron, such as spirulina, kidney beans, black and green beans, and other foods:
- 30 grams of pumpkin seeds contain 4,2 milligrams of iron;
- a cup of raw spinach – 0,81 mg (raw, it contains vitamin C for better iron absorption),
- 1/2 cup cooked lentils 3,3 mg
- 1/2 cup cooked peas – 2,4 mg
To help you absorb iron as efficiently as possible, eat legumes with vitamin C-rich foods such as bell peppers, hot peppers, thyme, parsley, and other greens.
- Vitamin D
Vitamin D is essential for the absorption of calcium and for strengthening the bones of the child. The body makes its own vitamin D when exposed to sunlight, so you are unlikely to be deficient if you spend enough time in the sun. However, most of us still need additional sources of this vitamin.
Pregnant women should get a minimum of 600 IU of vitamin D daily. In 2007, the Canadian Pediatric Society announced that the norm for pregnant women is 2000 IU. Vitamin D deficiency can lead to recurrent broncho-obstructive manifestations in the future.
If you’re not a vegetarian, one tablespoon of cod liver oil will provide you with 1360 IU of vitamin D. Some prenatal multivitamins contain the dose you need (and sometimes even more), so you don’t need to take anything else.
- Vitamin B12
Vitamin B12 supplements are often prescribed during pregnancy, especially if the expectant mother is a vegetarian or vegan. Vitamin B12 is vital for the developing brain of a child. It is also necessary for mothers – before, during and after pregnancy, as well as during breastfeeding.
Deficiency manifests itself as lethargy, irritability, and developmental delays. The RDA for vitamin B12 is 2,6 micrograms for pregnant women and 2,8 micrograms for breastfeeding women.
What foods to avoid during pregnancy
Of course, it is necessary to discuss dietary restrictions with your doctor. But some foods that can harm the body of a pregnant woman and the fetus (due to mercury, toxins, harmful bacteria, etc.) must be excluded in any case, despite their potential benefits. Among them:
- fish species with high mercury content (swordfish, shark, tuna, king mackerel and tile);
- Raw or undercooked meat, poultry, eggs, or seafood
- industrially processed products such as sausages and sausages.
A source:
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* cup is a unit of measurement equal to 250 milliliters