Nutrition during pregnancy Weight Gain

Last updated May 27, 2021 Copy

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Nutrition during pregnancy

A balanced and varied diet combined with enough exercise is extremely important during pregnancy, both for you and your baby. Don't worry, you don't have to be a nutritionist or nutritionist to eat well. Quite often pregnant women intuitively understand what is good for them and trust their instincts. enter image description here

The right diet for pregnant women - useful tips for every day

One of the most important vitamins during pregnancy is folic acid , which is found mainly in raw fruits and vegetables. An important source of folic acid is broccoli. You should keep in mind that to avoid potential pathogens, you should wash fruits and vegetables very carefully, especially if they are root crops. Pure meat (fat-free) and parsley, on the other hand, contain the important iron that a baby needs to build its internal organs. The role of iron is also to stimulate blood flow to the uterus. Folic acid and iron are most valuable for the expectant mother, but there are a number of vitamins and mineralsthat help the baby develop. It is worth paying attention to your diet and make it as healthy as possible during pregnancy and breastfeeding - your baby will be grateful.

How to proceed with food during pregnancy

Hygiene is extremely important - always wash your hands after washing food or touching raw meat or fish. Carefully rinse raw fruits and vegetables, even packaged salads, sprouts, etc. Also, be sure to wash your hands before eating. Try to eat only fresh foods and do not store open packages for too long. Prepare salads just before eating.

Which foods should you avoid

The baby's immune system is not yet fully developed in the womb and after birth and must therefore be well protected against possible food-borne pathogens. Foods that are generally harmless can carry germs or bacteria that your baby can't fight on its own. The best way to prevent infection in your unborn child from pathogens such as Salmonella, Listeria or toxoplasmosis is to eat properly and refrain from eating certain foods. Don't worry - if you're reading this article, you're already doing well. First of all, do not eat raw foods of animal origin such as raw meat, fish, eggs and fresh cheese.

Raw meat and fish

Meat and fish are important foods during pregnancy. Meat contains many nutrients such as vitamin B12, zinc and iron, which are needed in even larger doses during pregnancy. Fish and seafood are a rich source of Omega-3 fatty acids, which contribute to the proper development of the eyes and brain of the unborn baby. You can safely eat meat and fish as long as they are well cooked - pathogens are destroyed by strong heat. Attention: foods such as roast beef, tartar, trout, sausage, sausage, sushi, smoked salmon, etc. may contain listeria or trigger toxoplasmosis. Toxoplasmosis is an infectious disease caused by parasites that can be transmitted from infected raw meat or trash. Tip: if you like gardening, be sure to do it with gloves to avoid contact with cat feces, which can also be a source of toxoplasmosis. Usually healthy people hardly notice the symptoms of toxoplasmosis, but if the unborn baby becomes infected, it can lead to serious health problems and consequences. If you have ever been infected with toxoplasmosis before pregnancy, your body has acquired immunity. Your doctor will determine this at the beginning of your pregnancy using a blood test.

Dairy products from raw milk

Dairy products from raw milk such as soft cheeses, for example, may contain the bacterium Listeria. People with strong immune systems usually find it difficult to notice symptoms other than fever, headache or body aches, while others suffer from diarrhea and vomiting due to Listeria infection. The problem is that unborn babies can get seriously ill because of pathogens. On the other hand, you can consume cooked and pasteurized dairy products without any hesitation. About cheeses - here are some that are not recommended during pregnancy:

  • white cheese like Camembert, Brie, Cambozola or goat cheese Chèvre
  • blue cheese like Gorgonzola, Romano or Roquefort
  • all soft, unpasteurized cheeses, as well as goat or sheep cheese Suitable for consumption are products prepared with milk heated to a high temperature such as: yogurt, cream cheese, mozzarella, cottage cheese and others. Here is an exception to the rule - parmesan. It is made from raw milk, but matures long enough to minimize the risk of developing Listeria. Keep in mind all of the above, but don't worry - listeria infection is very rare in pregnant women. Raw eggs: Uncooked eggs may contain the bacterium Salmonella. Salmonella is characterized by severe vomiting, disorder and often fever. Although this infection in itself does not directly endanger the baby in the womb, it leads to dehydration of the mother's body, which could already harm the fetus. Attention: raw eggs can be included in the preparation of many homemade foods such as mayonnaise, hollandaise sauce or tiramisu. In the finished products, the eggs are usually pasteurized and the salmonella is destroyed.

If you like to eat eggs, you should cook them for at least 7 minutes . Fried eggs should be fried on both sides. Avoid trying raw dough if you have included raw eggs in the recipe.

Drinks during pregnancy علامات الحمل Adequate fluid intake is vital. During pregnancy, individual fluid needs increase due to increased blood volume and amniotic fluid, especially since the fetus itself must also be supplied with enough fluids. Pregnant women should drink at least 2 liters of fluid a day , but it is not only the amount that matters, but also what exactly you drink. Of course, alcohol is taboo during pregnancy and breastfeeding. Alcohol enters the fetal bloodstream through the placenta and can cause physical and mental impairment. Alcohol can affect cell division or adversely affect the central nervous system. Did you know that caffeine also reaches the baby in your womb? If you are pregnant and drinking coffee, the same amount of caffeine is absorbed by the baby. This could lead to an acceleration of his heart rate and increased activity. Limit caffeine consumption because caffeine passes directly through the umbilical cord to the fetus. Keep in mind that not only coffee contains caffeine, but also green tea, black tea, some soft drinks, cocoa and energy drinks. Limit the consumption of Tonic and Bitter lemon during pregnancy and lactation, as it contains quinine.

When you go to a restaurant

Make sure the food is fresh. Avoid eating salads or appetizers from open windows or dishes without a lid - especially if they do not look fresh.

Nutrition Facts

Amount Per Day
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% Daily Values*
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Total Carbohydrate0g
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Dietary Fiber 0g
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Protein0g
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Total Fat0g
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Monounsaturated Fat0g
Polyunsaturated Fat0g
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Omega-3 Fatty Acids0g
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Omega-6 Fatty Acids0g
Cholesterol0mg
* Percent Daily Values are based on "Low Calorie, plus U.S. government DRI, male 19-50, 1200 calories". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: Low Calorie, plus U.S. government DRI, male 19-50, 1200 caloriesChange

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