Nutrition for pregnant women is extremely important during 9 months of pregnancy. Every month, mothers need to have different nutrition regimes for pregnant women to suit the child’s development. However, not all mothers know how to eat and drink appropriately for their baby to develop healthy. Then please read the article below to get the information.
A healthy pregnancy diet makes an important contribution to the health and development of the fetus. In order for the baby to develop comprehensively, the mother extremely needs to pay attention to add the right nutrients to pregnant women in each period of baby’s development.
General principles of nutrition for pregnant women
Adjust your diet
Most pregnant women need to tolerate more protein, certain vitamins and minerals such as folic acid, iron and especially calcium. If your current diet does not meet the above criteria, you should immediately adjust your diet to ensure the health and development of your baby.
However, eating better doesn’t mean eating more. If you already have the ideal weight at the beginning of pregnancy, in the first 3 months, you will not need to take in extra calories. Then, you need to take in about 300 more calories per day for the next 3 months and 450 calories per day for the last 3 months. If you are over or underweight, you will need to consume less or more of the above, depending on your weight gain goal.
Say no to harmful foods
Pregnant women should stay away from raw seafood such as oysters, sushi or fish salad, unpasteurized milk and cheese made from unpasteurized milk, also known as soft cheeses such as Brie or Camember and Mexican cheese such as queso blanco and panela; raw or undercooked peanuts, meat and poultry. Because these can contain bacteria that are not good for the fetus.
Nearly all types of fish contain mercury or certain metallic elements and this will have a great effect on the brain development of the fetus and young child. The Nutrition Association recommends pregnant women should only consume about 300-400g of fish per week, equivalent to about 2 meals a week.
Experts recommend giving up alcohol and cock-tail throughout pregnancy as they can cause birth defects, disabilities, learning disabilities and emotional problems in your baby.
As for caffeinated beverages, you should consider cutting down on or suspending these beverages. In particular, if you experience anything unusual while using these substances during the first 3 months, you should stop using them immediately. In case of “cravings” too much, you should try to gradually reduce the amount used to avoid side effects such as headache. Caffeine is not only found in coffee, but it is also hidden in tea, soft drinks, carbonated soft drinks and chocolate, moms should also pay attention!
Do not diet during pregnancy
Dieting during pregnancy is potentially dangerous for you and your baby because weight loss not only reduces your body weight, but also affects iron, folic acid and vitamins and minerals. other essential substances.
Weight gain is one of the positive signs of a healthy pregnancy. Pregnant women with a healthy diet and scientific weight gain will give birth to healthy babies. So, if you are eating very “miserable” and slow to gain weight, you should review it. Remember, you’re not just eating for one person.
Eat continuously and divide into several small meals
Breaking up your meals into 5-6 small meals throughout the day is a creative way to help you limit unpleasant feelings during pregnancy such as nausea, loss of appetite, heartburn, and indigestion while eating. During pregnancy, your baby’s growth creates pressure on your stomach and other digestive organs, so your body will have no space for large meals.
If between meals and you feel very hungry, eat whatever you can. With a suitable diet and nutritious foods will help you meet the nutrients needed for pregnancy.
Snacks are great too, but you need to choose them wisely. Avoid snacking because they provide a lot of calories but not enough to meet the nutritional needs you need.
Gradually gain weight
As you know, gaining weight during pregnancy is essential and it’s also important to keep track of your total weight gain. In the first trimester, you should increase from 300g to 1kg5 and then increase about 300g each week in the 2nd and 3rd trimesters.
For twins who are often overweight or underweight before pregnancy, your doctor will recommend different rates of weight gain for you. For example, when you are overweight, your doctor will suggest you gain about 150 grams per week during the second and third trimester instead of the usual 300. And if you’re pregnant with twins, you’ll need to gain more weight than mothers with a single baby.
Take a prenatal vitamin and mineral supplement
Depending on the nutritional needs of your pregnancy, you will have to consider whether to get additional nutrients from medicine. Because many times, the daily meals will not provide the body with the necessary nutrients. In fact, many mothers still need the help of pregnancy-specific vitamin-mineral supplements to ensure that the body is provided with the necessary nutrients.
For women with a strict vegetarian diet and a number of medical conditions such as diabetes, gestational diabetes, anemia or having had a low birth weight in the past, talk carefully with your doctor or nutrition counselor. to have the right nutritional supplement options is extremely necessary.
If you have trouble swallowing vitamins, try chewing or a powder that can dissolve in water. One rule to keep in mind when taking nutritional supplements is “greed.” Absolutely do not overdose any vitamins, minerals or herbs without the advice and permission of a doctor because it will bring immeasurable harm to the health of your baby and you.
Give your body a sweet taste from time to time
Processed foods, packaged snacks and sugary desserts will not be the priority items on a pregnant menu. However, you also don’t have to give it up completely. If you happen to find a new snack that is appealing, trying a little won’t hurt. A banana smoothie, a nonfat fruit ice cream or a mix of candies and seeds are not too much if you want to taste them. However, always remember to keep your limits!
Nutrition for pregnant women every month
Nutrition in the first month of pregnancy
The first month of pregnancy, the body starts to change, hormonal hormones increase, making you feel frequent nausea and upset stomach. That is the sign of morning sickness. At this point, it is difficult to combine well-balanced diet and help soothe pregnancy. Do not worry, reveal the following ideal eating tips for pregnant women:
- Eat a carbohydrate-rich snack for 15-20 minutes before getting out of bed. Have a jar of savory crackers, nuts, cereals or dried fruit at the head of your bed.
- Divide 3 main meals into 6 smaller meals a day.
- Choose foods that are easy to digest, and combine starches and lean protein sources from chicken and fish. Don’t forget to drink extra low-fat milk and dairy products in the morning and at night.
- Drink water between meals, not with meals.
- Avoid fatty, fried, fried, sweet or spicy indigestion foods. They only make your morning sickness worse!
During this first month, your doctor usually recommends taking folic acid. This nutrient supplement is important for fetal development. You can also include foods rich in folic such as: Dark green vegetables, whole grain breads and grains, legumes. During the first month of pregnancy, never eat undercooked foods such as raw eggs, undercooked meat, sashimi …
Nutrition in the 2nd month of pregnancy
Proper weight gain during pregnancy is what pregnant mothers need to know. In the first 3 months, you only need to gain about 1-2kg, or sometimes just 0.4kg-1.7kg is quite good, because many mothers because of the “torture” of morning sickness, lose a few pounds.
On the issue of eating for both of them, mothers should clarify their views. You do not have to eat twice, but have to eat more to ensure your daily caloric intake increases by about 300. So, instead of paying attention to serving sizes, you should take care of the quality of your dishes.
The foods in the pregnancy diet should be diverse, and within the essential food groups: grains, breads, vegetables, fruits, milk, dairy products, meat and legumes. Also, try to limit foods high in calories, fat, and sugar. Folic acid still plays an important role this month.
Nutrition in the 3rd month of pregnancy
During the first 2 months of pregnancy, eating and drinking may not be the favorite topic of pregnant women due to the side effects of nausea, fatigue, and insomnia. However, once the third month has passed, the situation will gradually get more positive. The discomfort associated with morning sickness is noticeably lessening.
If you haven’t eaten properly 2 months ago, that’s okay, you can orbit from now on. Meal structure remains 3 main meals and 2-3 snacks per day. At the end of the 3rd month, you should gain about 0.4-1.7kg. After this milestone, each week you will gain about 0.5 kg.
Nutrition advice for this month:
- Make a habit of eating lots of vegetables and fruits with meals. Cut back on unhealthy, high-calorie, low-nutrient snacks such as sweets, fast foods, and processed foods. Instead, choose foods rich in fiber, vitamins and minerals like nuts and dried fruits.
- Drink at least 8 glasses of water a day. In addition, you can add liquids from fresh juices, soups, soups. The amount of calcium-rich low-fat milk increases to 3-4 cups / day.
- Continue taking vitamins and minerals your doctor prescribes.
Nutrition in the 4th month of pregnancy
In the fourth month, a puffy belly appeared. This is also the time when you should put more emphasis on maintaining and ensuring a varied and balanced diet. During this time, experts recommend eating iron-rich foods. The increase in blood flow leads to a high demand for iron.
Food sources of iron include chicken, legumes, and dark green vegetables. To increase iron absorption, you should add vitamin C from lemons, oranges, watermelon, broccoli, green bell peppers in the daily menu. Your doctor will probably order iron during pregnancy if necessary.
Most importantly, never skip meals or fast. At least after 4 hours, pregnant women add healthy foods to the body to prevent nausea, heartburn, fatigue and sleepiness.
Nutrition in the 5th month of pregnancy
The second trimester is usually the most comfortable and comfortable time for pregnant mothers. You will feel more energetic and active compared to the first 3 months or the last 3 months. During the first 4 months of pregnancy, you should gain about 3-4 kg. At the end of the 5th month, need to increase 1.5-2kg.
The pregnant mother’s body at this time begins to become cumbersome, the reason usually because the body stores too much water. Therefore, you should limit salt intake, reduce the amount of salt during cooking, and avoid foods high in salt such as chips, processed foods, pickles, olives, and bacon.
Besides, drink water regularly, 8 glasses a day plus other healthy drinks. Drinking lots of water helps to filter out unnecessary fluids in the body, helping pregnant women feel more gentle.
Your doctor may ask you to supplement with calcium during this period. Calcium demand increases during pregnancy, so you should pay attention to drinking 2 glasses of milk and adding 2 servings of dairy products to the daily diet.
Gone are the morning sickness and nausea period, and now you may feel cravings for a lot of things. Careful! This could be a sign that you are deficient, for example wanting red meat is a sign of iron deficiency. However, if you crave sweets, try to limit your pregnancy.
Nutrition in the 6th month of pregnancy
Congratulations pregnant mother, by the end of this month, you have completed 2/3 of the way. This is a time when you feel constantly hungry as your baby gets older and needs more nutrients. From early pregnancy to the end of 6 months, you should gain 6-8kg.
Nutrition advice for pregnant mothers this month:
- Satisfy your hunger with healthy foods, preferably in the essential foods such as whole grains, vegetables, fruits, milk, dairy, meat and legumes, or you can add healthy fats. strong.
- Choose foods containing brown carbohydrates such as oats and rice, because they are rich in vitamins, minerals, and fiber that help prevent constipation during pregnancy.
- Make sure you are still taking your doctor’s prescription vitamins.
Nutrition in the 7th month of pregnancy
You have entered the final trimester, mixed with joy because you are about to reach the finish line, pregnant women also have to face many side effects of pregnancy. To get through this stage smoothly, you can check out these helpful nutritional tips:
- Heartburn: The pressure of the uterus against the stomach causes the acid in the stomach to back up into the esophagus. To prevent heartburn, you should not leave your stomach empty for a long time, and when you eat, never overeat. Instead, have nutritious snacks every 3 hours, avoiding fried, greasy, and spicy foods. Try to sleep with a high pillow.
- Swelling of the limbs: The body’s ability to store water increases because you get more sodium from salt in canned foods, sauces, pickles, and chips. So, remember not to eat these foods. In addition, move gently to help blood flow more smoothly.
- Constipation during pregnancy: Changing hormone levels slow digestion, so you should add more fiber to prevent constipation. Drinking lots of water is also essential!
- Fatigue and drowsiness: At this stage, you are very susceptible to anemia with accompanying symptoms of fatigue, drowsiness. This may be due to increased blood flow, but you are not getting the nutrients you need. Therefore, you need to eat more chicken, red meat, legumes, green vegetables, and do not forget to add vitamin C for easy absorption.
Nutrition in the 8th month of pregnancy
Pregnant is approaching the end of the pregnancy journey. While waiting for that magical moment, why not take the time to relax, rest and enjoy as much as you can? At this point, you should start to pay attention to good nutrition for both the fetus and breastfeeding later.
The importance of omega-3 in the last trimester of pregnancy is undeniable. The fastest growth and development of the child’s brain during this period. You can get foods rich in healthy fats from nuts, walnuts, salmon, etc. Consult your doctor to get omega-3s from other vitamin supplement sources.
Nutrition in the 9th month of pregnancy
At this time, pregnant women will be quite busy preparing for the birth of their baby, so neglect of food will of course happen. In fact, in the last 4 weeks, the baby grows the fastest at a dizzying speed. That is why pregnant women must maintain a nutritious and nutritious diet.
By the end of September, you should gain about 11-15 kg from the beginning of pregnancy until now. Useful tips for election and last month are as follows:
- Divide meals into 5-6 meals instead of 3 meals. Avoid skipping meals, fasting for a long time.
- Consume more calcium-rich foods to keep bones strong, and prepare for later lactation milk “export”.
- Drink plenty of water, avoid salty foods to prevent edema.
- Try not to eat fatty, fatty foods to avoid gaining too much weight.
- Eat more healthy fats.
- Eat more vegetables and fruits to prevent constipation.
- Do not forget iron in the diet to prevent anemia, iron deficiency.
- Eat 2 servings of fatty fish per week to supplement with omega-3 to help your baby’s brain develop comprehensively.
- Take vitamin supplements as prescribed by your doctor.
- Avoid raw, unripe, unpasteurized cheese to prevent the risk of disease, miscarriage, premature birth.
In short, in all months of pregnancy, mothers must pay attention to daily diet. Supplementing the right nutrients for pregnant women in each period will help the baby develop a healthy, intelligent, …