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Diet for pregnant women

Earlier it was said that the pregnant woman would eat for two. It's not true. You should not eat twice as much as before. However, you should keep in mind to meet the nutritional needs of two individuals.

All the nutrition the baby should have during pregnancy gets it from you through the umbilical cord. Therefore, your diet during pregnancy is important. If you do not receive certain substances, the child will not receive them either.

Diet for pregnant women

How much should you go up during pregnancy?

A weight gain of 10-12 kilos is considered normal. For practical reasons, pregnancy is divided into the first, second and third trimesters (third). For more information about pregnancy and maternity fashion, please see BESTAAH.COM maternity swimwear.

The first trimester is the first 12 weeks. Then it is reasonable to go up 1-2 kilos.

The second trimester is between weeks 12 and 28. Then it is reasonable to go up 300-400 grams per week.

The third trimester is from the 28th to the 40th week. Then it is good to go up less than 3 kilos and more than 1 kilo per month.

If you go up more than 600 grams per week, contact your doctor or midwife to make sure you do not start getting fluid buildup or developing diabetes.

Large amounts of fluid may also be due to eating the wrong food or moving too little. If this happens, contact your doctor or midwife.

This results in weight gain during pregnancy

  • At birth, the baby itself weighs around 3,500 grams.
  • The growth of the uterus is about 900 grams.
  • The placenta weighs about 650 grams.
  • The amniotic fluid weighs about 800 grams.
  • The increased blood volume amounts to about 1,250 grams.
  • Liquid accumulations amount to about 2,000 grams.
  • Fat deposits under the skin make up about 1,700 grams.

In total, this gives a weight gain of 11,200 grams, which is a completely normal weight gain.

How much energy you need during pregnancy

  • A non-pregnant woman with normal physical activity needs about 2,100 kcal / day.
  • A pregnant woman needs about 2,500 kcal / day. The energy needs increase mainly at the end of pregnancy.
  • A lactating woman needs about 3,000 kcal / day.

Vitamins, minerals and essential fatty acids

When you are pregnant, the need for nutrition increases. Choose good nutritious food and be restrained with sweets, coffee bread, ice cream and sweet drinks. Particularly important is that you get enough vitamin B folate, iron, calcium, vitamin D and omega 3 fatty acids.

Folate

Folate (folic acid) is essential for cell division and important for the development of the fetal nervous system. Low levels of folic acid in the blood increase the risk of spinal hernia. Folic acid is found in peas, beans, lentils, vegetables, root vegetables, fruits, berries and whole grains.

The National Food Agency recommends a supplement of 0.4 milligrams of folic acid daily, preferably 2 months before the date you plan to become pregnant until the twelfth week of pregnancy. If you have previously given birth to children with, for example, spinal cord fractures, the supplement should be increased - if so, talk to your doctor about it.

Iron

When you are pregnant, the blood supply increases and with it the need for iron increases. Foods with high iron content become extra important. Iron from meat, liver pies and blood pudding contains so-called home iron and is the type of iron that is easily absorbed by the body. However, be restrained with liver. Liver and even fish liver oil contain a large proportion of vitamin A, which in too high doses can be harmful to the fetus.

Liver pies contain only minor amounts of vitamin A and can be used.

Iron is also found in green vegetables, such as broccoli and spinach, as well as in strawberries and cereal products. This non-home iron is absorbed more easily by the body if you simultaneously eat meat or some vitamin C rich in the meal. Tea and coffee, however, inhibit the absorption of non-home iron. You may need to supplement your diet with iron tablets. Talk to your midwife.

Calcium

Calcium is important for the baby's development of bone and teeth. The calcium requirement is met by 5 dl of milk, fil or yogurt as well as a few slices of cheese per day. Calcium is also found in sardines, green vegetables, almonds and nuts.

Vitamin D

Vitamin D is essential for the body's metabolism of calcium and phosphate. The need for vitamin D increases during pregnancy. Vitamin D foods are fish, eggs, enriched margarines and enriched skimmed milk, natural light fare and light yoghurt.

Omega 3

The essential omega 3 fatty acids are important for the child's development. Omega 3 is mainly found in oily fish. Fish contains the omega 3 fatty acids EPA and DHA. Some fish species should be careful with pregnant women due to increased levels of environmental toxins. See the National Food Agency's list of up-to-date information on suitable fish on the National Food Agency's website.

Be careful

Listeria and toxoplasma are two infections that can be transmitted through food and in very rare cases can damage the fetus. Tips for reducing the risk of these infections:

  • Avoid cheese made on unpasteurized milk. Also avoid mold and putty cheese such as brie, gorgonzola, ch & eacutevre and taleggio. If you use cheese in the cooking that is properly heated, you will do well.
  • Freeze dried, smoked or minced meat at least three days before eating.
  • Avoid sliced ​​sandwich spreads when the shelf life begins to end.
  • Roast all types of meat. Do not eat raw meat.
  • Canned fish, smoked fish and sushi should be eaten freshly prepared.
  • Rinse all fruits and vegetables.

Also, keep cool items cold and wash your hands and cutting boards carefully.

Prevent sluggish stomach

Due to hormonal effects, your bowel during pregnancy has decreased mobility. It can cause sluggish / hard stomach. Iron tablets can also affect the stomach. Fiber-rich foods and drinking plenty of water help. Eat fruits, vegetables, whole grains, wheat bran and prunes. Drink 2-3 liters of water distributed throughout the day.

Exercise. Physical activity also counteracts sluggish / hard stomach as exercise stimulates bowel movements. It is good to move regularly. Swim or walk at a fast pace 2-3 times a week 20-30 minutes at a time.

 

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