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Healthy and sensible diets in pregnancy are very important to health of mothers and fetuses.

Nutrition in pregnancy

According to medicine specialists, pregnant women should absorb 300 calories a day. Although nausea and vomit in first months of pregnancy can bring you discomfort and appetite loss, you should to have a balance diet that provides you with necessary vitamins during pregnancy. the followings are recommendations that support your and fetal health.

Pregnant women should eat a variety of foods during pregnancy.

Pregnant women should eat a variety of foods during pregnancy.

Specifically, you should choose a diet including lots of fibrous vegetable, such as whole-grain bread, grains, spaghetti, fruits and vegetables.

Make sure that you receive the necessary amount of vitamins and minerals in your daily diet. Don’t underestimate vitamin pills that your doctor recommends for your pregnancy. Remember that foods that you absorb can’t provide you enough vitamin you need for your pregnancy.

Milk and milk products will provide you with calcium that you need for a day. You need to maintain absorbing 1,000-3,000 mg calcium from your diet during pregnancy. 

Besides, improving eating much of iron-rich foods like beef, pork and liver is extremely important.

Vitamin C is very good for pregnant women’s health as well as baby’s developments.

Vitamin C is very good for pregnant women’s health as well as baby’s developments.

Vitamin C is very good for pregnant women’s health as well as baby’s developments. You can provide yourself with vitamin C by eating fruits and vegetables, such as orange, grapefruits, strawberries, lemons, papaya, broccoli, cauliflower, Brussel sprout, green pepper, tomato, mustard…. Remember that pregnant women need to absorb at least 70mg vitamin C a day.

It’s needless to say how important folic acid is to fetal developments. That mineral will prevent neural tube defects, such as fetal spinal bifida.

Folic acid is largely contained in dark-green vegetables, veal and beans (Lima, back bean and green bean), pregnant woman need to have 0.4 mg folic acid a day.

Folic acid is largely contained in dark-green vegetables.

Folic acid is largely contained in dark-green vegetables.

Besides, vitamin A is also extremely important to pregnant women. Vitamin A is largely contained in carrot, pumpkin, sweet potatoes, spinach, squash, beets, apricot and watermelon….

These are foods that pregnant women should eat, how about ones that need avoiding?

Foods to avoid

Avoid drinking alcohol during pregnancy. What’s that for? Medical specialists claimed that alcohol relates to premature birth, mental retardation, birth defects and low birth weight.

You should limit using caffeine, under 300 mg a day. Caffeine is comprised in coffee, tea and soft drinks. Those drinks have bad effect on iron and other nutrient absorption of both pregnant women and their fetuses. 

You should limit using caffeine, under 300mg a day.

You should limit using caffeine, under 300mg a day.

Pregnant women should eat shark, sword fish, mackerel or dragon because they have a certain content of mercury. Pregnant women who absorb too much mercury can indirectly damage fetal developing neural system. The bigger and older fishes get, the more mercury they have.

Pregnant women should eat shark, sword fish, mackerel or dragon because they have a certain content of mercury.

Pregnant women should eat shark, sword fish, mackerel or dragon because they have a certain content of mercury.

Avoid soft cheeses – the unpasteurized ones because they can provide bacteria that are able to attack pregnant women and fetuses.

When not feeling well, what foods should pregnant women eat?

In pregnancy, if you have to suffer from nausea, diarrhea and constipation, you can feel unwilling to eat or lose appetite. There are some tips:

Nausea: You should eat biscuit and cereal. Divide normal meals into smaller ones, disperse them in the whole day. Avoid fried and greasy foods.

If you have nausea, try some biscuits.

If you have nausea, try some biscuits.

·         Constipation: You should eat lots of fresh fruits and vegetables. Drink as much of water as you can.

·         Diarrhea: You should eat lots of fruits that have plenty of fiber. The fiber will help you absorb water. You can provide yourself with fiber by eating apple, banana, white rice, oats, bread and refined wheat….

·         Heartburn: You should divide normal meals into smaller ones and disperse them equally in a day. Limit eating foods that contains lots of caffeine and spicy foods.

 

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