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Recommended Perfect Diet For Pregnant Women

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A healthy and perfect diet will help pregnant women avoid gaining weight and help fetus have enough nutrients.

Becoming pregnant is a normally physiological phenomenon of most women. However, the demand about nutrition in this period will increase highly. The things that you eat in 9 months of pregnancy are extremely important because those nutrients will have direct effect on fetus. Therefore, experts always advise pregnant women to have healthy diet and diet that is rich of nutrients to gain weight with standard and help fetus develop best.

Experts always advise pregnant women to have healthy diet and diet that is rich of nutrients.

Experts always advise pregnant women to have healthy diet and diet that is rich of nutrients.

The standard weight in pregnancy

To help fetus develop healthily, pregnant women need to provide more 300 calories every day to women that operate normally and higher a little to pregnant women that exercise more. Besides calorie, pregnant women need to provide about 50% kinds of vitamin and mineral. In addition, they also need 10 grams of protein every day to support for the development of fetus, placenta, juice of cell of mothers.

The amount of calories that needs to be provided every day must be sufficient to help pregnant women gain the level of standard weight about 11-13 kg during pregnancy. Before becoming pregnant, if your weigh is 40-42kg, you need to gain 14-16 kilograms. Normally, in the first quarter of pregnancy, pregnant women should only increase 1-2 kilograms. From the 4th month of pregnancy, you should only increase about 0.3-0.5kg/week. Gaining weight regularly of mothers is the sign that shows that you have diet that has enough nutrients and is scientific.

You have question that how the weight that increase will be apportioned. We will share with mothers:

·         Fetus: 3.2-3.6kg

·         Placenta: 0.45-0.9kg

·         Uterus: 0.9kg

·         Amniotic fluid: 0.7-0.9kg

·         Breast of pregnant women: 0.5kg

·         The amount of blood: 1.2-1.4kg

·         Fat: 2.3kg

·         Tissue, liquid: 1.8-3.2kg

The total weight: 11-14kg

Pregnant women need to pay attention that if your weight is too low and you are in the undernourished state, you need to test to receive advice from experts. Mothers need to care the diseases that they can meet in pregnancy such as high blood pressure, diabetes and pre-esclampsia. If you are underweight, you should pay attention to the above diseases. Gaining weight too much in pregnancy will cause disadvantageous problems for both mother and child.

During pregnancy, pregnant women should gain 11-14 kilograms.

During pregnancy, pregnant women should gain 11-14 kilograms.

Provide vitamins and minerals

The vitamins are encouraged to use in pregnancy include: folic acid, vitamin B6, C, D, calcium, Cu, Fe, Zn.

Folic acid

It is called super –vitamin because it is useful for brain and neural system of fetus. In addition, folic acid is also important to create red blood cells (form the red blood cells). The level of consuming this nutrient is 600-800mg/day. If possible, you should add folic acid before becoming pregnant. Together with taking tablets to provide folic acid, pregnant women should pay attention to the foods that are rich of this nutrient such as dark green leaf, grain, liver, green peas, peanut butter and asparagus.

Fe

Pregnant women need to provide more Fe because it is very important to providing blood to provide for your body and baby’s body. According to nutritious experts, pregnant women should provide 30-60mg of Fe every day. The sources of food that are rich of Fe include spinach, dark green vegetables, sardine and dried fruits.

Calcium

Calcium is very necessary for the development of bone and teeth of babies. Milk is the source of food that is plentiful of this nutrient, so pregnant women should drink 2-3 glasses of milk every day. In addition, you can eat cheese, yoghurt, pasteurized cheese. If pregnant women don’t provide enough calcium, body will take calcium from mothers’ bone automatically to ensure the development of fetus. The level of consuming calcium every day in pregnancy is 1,200mg.

The perfect diet of pregnant women

A diet that is balanced and useful for pregnancy needs to contain 4 groups of the following main foods:

Pregnant women need eat enough 4 groups of food.

Pregnant women need eat enough 4 groups of food.

Protein

It including meat, fish, egg, poultry; pregnant women need to ensure to eat an amount of the above foods (about 100grams) In addition, mothers need to eat the products from bean, almond and cashew nut.

Milk

Drink 2-3 glasses of milk every day and eat yoghurt, cheese

Vegetables and fruits

This group is divided into 2 main kinds: the foods contain vitamin C and the foods contain beta carotene (it can transform to vitamin A when body needs).

Pregnant women should eat a lot of vegetables and fruits.

Pregnant women should eat a lot of vegetables and fruits.

Pregnant women are encouraged to use kinds of vegetable such as kinds of fruits, cauliflower, ripe papaw, water melon, spinach and broccoli.

Starch

It includes rice, grain, bread, green peas. With this group of food, pregnant women shouldn’t add too much to avoid gaining weight uncontrolledly.

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