Good nutrition can contribute to a healthy pregnancy. Pregnant women whose diet is low in milk, whole grains, vegetables and fruits, or those who do not take enough weight during pregnancy are at risk of giving birth to a premature or underweight at birth. The excessive weight gain can result in a high birth weight, delivery and a prolonged birth, birth trauma and cesarean section.
A healthy diet reduces the risk of developing chronic disorders that can affect pregnancy, such as hypertension, diabetes and obesity. Furthermore, by adopting a nutritious diet, you are sure to absorb the nutrients you need during your pregnancy.
Healthy Eating
Adopt a healthy diet is to choose items from the four food groups. For women of childbearing age, this means:
* vegetables and fruits (seven to eight servings per day) consume large amounts of dark green vegetables and orange fruit and orange.
* grain products (six to seven servings a day): choose whole grain products and enriched.
* milk products and alternatives (two servings per day): opt for dairy products at the lowest fat content.
* Meat and Alternatives (two servings per day): choose lean meat, poultry, fish, dried peas, beans and lentils.
In the Canadian Food Guide, it states that pregnant or nursing women should absorb two or three additional servings per day to maintain a good energy level. This can result in a fruit or a yogurt, a slice of bread or a glass of milk.
The portions are not very large. For example, a serving is about a half cup of vegetable, a slice of bread or three-quarters of a cup of yogurt. Consult Canada's Food Guide for more information.
Three nutrients are especially important during pregnancy or if you plan to become pregnant: the calcium, iron and folic acid.
Calcium
The developing baby needs calcium to form bones and teeth, and a heart, nerves and muscles. To increase calcium intake, eat more servings of dairy products. Try putting milk in puddings, soups, stews and pancakes. If you are lactose intolerant, use lactose-reduced milk. Some women may have to take a calcium supplement.
The iron
Both your baby and yourself will need to iron during pregnancy. If not getting enough iron, you could become anemic, yet anemia may complicate pregnancy and childbirth. The need for iron increases progressively during pregnancy and peaked in the third quarter. To increase iron intake in your diet, eat more servings of meat, meat substitutes and whole grain or enriched. Some women may have to take an iron supplement at low doses.
Folic acid
Generally, it is in the first trimester of pregnancy that the baby has birth defects is known as birth defects. The cells grow rapidly and to do it properly, they require a vitamin called folic acid. Therefore, the vitamin absorbed in sufficient quantities may protect against birth defects. Folic acid plays a particularly important role in protection against neural tube defects. These abnormalities occur early in pregnancy, if a structure called the neural tube fails to close properly. The neural tube defects can lead to serious brain and spinal cord, including a condition called spina bifida, and a disorder affecting the structure of the brain called anencephaly.
For women with no health risk or a risk to health associated with epilepsy, diabetes or obesity, the recommended intake of folic acid is 0.4 to 1.0 mg per day, taken as a daily multivitamin. Folic acid should be taken two to three months before conception, throughout pregnancy and during the four to six weeks after birth, or as long as breastfeeding continues.
Other important nutrients
Here are the other important nutrients should be consumed in greater quantities during pregnancy:
* protein: for growth and regeneration of unborn baby, placenta, uterus and breast, and to increase blood volume during pregnancy.
* Iodine: To meet the growing needs of the unborn baby. Iodized salt is the source of iodine, the most common
* potassium, vitamin C and vitamin B12 because usually, their concentrations in maternal blood decreased significantly during pregnancy. Fruits and vegetables are rich in potassium. Vegetables and fruits such as citrus and tomatoes are rich in vitamin C. The best sources of vitamin B12 are meat and dairy products; women who do not eat meat or meat products might have to eat more foods rich in vitamin B12
* vitamin D daily multivitamins should also contain 200 to 400 IU of vitamin D, in fact, some studies are beginning to show that vitamin D supplementation is beneficial, both during pregnancy throughout lactation .
Nausea and vomiting
The symptoms of nausea and vomiting occur in 50-80% of pregnant women. It is believed that nausea and vomiting associated with pregnancy are associated with higher hormone levels in the body. If you have nausea or vomiting, make some changes to your diet to relieve these symptoms, for example:
* Take small meals every two to three hours
* do not wait to be very hungry to eat and do not skip meals
* try eating a piece of bread or a biscuit before getting up in the morning
* have a snack before bedtime or at night
* avoid foods high in fat or fried
* choose foods rich in carbohydrates such as fruits, fruit juices, bread and cereals
* Avoid strong food odors and cooking odors
* Avoid spicy foods
Heartburn
Heartburn during pregnancy are problematic if they prevent the pregnant woman to eat. Approximately 30-50% of pregnant women have heartburn. They are caused by the growing pressure that the uterus exerts on the stomach, forcing it to postpone its contents into the esophagus. To avoid heartburn, try the following:
* frequently eat small amounts of low fat foods;
* Eat slowly and chew food properly;
* Avoid spicy foods that seem to aggravate heartburn;
* Avoid lying down after meals, wait an hour or two before doing so;
* avoid bending after eating;
* does not take antacids before you talk to your doctor.
Constipation
Constipation is also a problem during pregnancy, and affects 11-18% of pregnant women. Constipation is associated with change in hormone levels and pressure that the growing uterus exerts on the colon. Constipation can also make a diet low in fiber and fluid intake and reduced physical activity. To prevent constipation, try the following:
* Increase your fiber intake by eating whole grain bread, vegetables and fruits;
* drink every day for eight to twelve glasses of water, milk or juice;
* stay active and walk or swim regularly;
* Avoid laxatives, except on medical advice.
She is a Doctor, Holds MBBS degree from JIPMER . A health care enthusiast and a keen writer, She blogs everything about Pregnancy at http://lifepregnancy.com.
