Nutrition in Pregnancy
Nutrition in Pregnancy
Slim from the maternity ward! Make it so! Do not wait for a childbirth to consult a dietician.
Pregnancy is not a sufficient reason not to think of your appearance and your health. On the contrary. Pregnancy should begin with good health and be satisfied with your weight. But, as some things and moments are not being chosen, do not worry if you missed the desired pregnancy with excess kilograms. Well-guided by pregnancy by a dietician, you can wait for birth to be more content with your weight than the one at the beginning. During pregnancy, the diet should only be slightly richer in caloric value than in the period before the “second condition”.By balancing your intake of macro and micro nutrients, you will ensure your baby is healthy on the world, and protect yourself from obesity over optimal twelve pounds.
Healthy pregnancy food
The real energy needs of the pregnant woman for all nine months are higher for 20-80 thousand Kcal, than the usual diet before pregnancy. 60% of these calories are used for baby growth and the growth of organs (uterus, breast ..) of the mother. 40% goes on to increase basal metabolism due to an increase in mother’s weight.
It is very important to realize that in the first trimester of a woman there is no increased need for calories and then we should not have to increase pounds.
Only from the fourth month of pregnancy pregnant women should be richer for 200 to 300 Kcal per day. This will ensure optimal baby growth, and will not result in the unnecessary fat deposits of the future mother. How much does it eat daily? The food should be daily enriched with a single piece of bread with 50 grams of broth, fresh salad, three olives and one fruit. Is not it a bit, but quite enough! Forget traditional learning to eat for two. The truth is that your future baby as a fetus does not require much, at least while it is in you.
The ratio of macronutrients to nutrition remains the same as in the diet before pregnancy. 50-60% should be carbohydrates, 30% fat and the rest of the protein. When it comes to carbohydrates, it should be known that their intake should not be less than 100 grams per day because it may cause fetal ketosis. Carbohydrates of integral origin should be selected.
More than half of the protein imported should be of animal origin so that strict vegetarianism is not recommended. Proteins are necessary for the construction of new tissue, so it is important to enter 5 to 10 grams per day more than before pregnancy and 5 grams of protein contains for example:
35 grams of cheese
25 grams of beef
30 grams of fish
1 piece of bread
250 grams of potatoes
Not much protein in the diet is not desirable because it can cause a higher weight of the baby, which complicates the childbirth. Due to the necessity of animal protein proteins for the construction of new tissues, strict vegetarianism is not recommended. During pregnancy, you should avoid eating mildly salted foods, which means no more than 5 grams of salt per day.
Get vitamins with food
The need for micronutrients increases because they are very important for normal fetal development. They should be intake with food and supplements should not be used without consultation with the doctor. Vitamin C is important for building bone and connective tissue and collagen, and the daily need for a pregnant woman is 70 milligrams. It has the most in citrus fruits and fresh pepper. Folic acid is of utmost importance in the first weeks of pregnancy when the brainstem is formed. Pregnant women need 600 milligrams of folate a day, and they are in spinach, yeast, liver and rice.
Vitamin D is essential for effective use of calcium from the intestine, but the need for it in pregnancy is not increased in relation to the diet of a woman who is not pregnant.
Calcium-fetus requires a total of 30 grams during pregnancy, and this need is easily met by a daily intake of 1000 milligrams of food (this quantity contains one liter of milk). Calcium is particularly rich in cheese and cheese, parmesan.
It is necessary for a pregnant woman to intake in 15 milligrams of zinc daily and has enough of it in cereals and nuts.
Iron – if it is not enough, it can lead to premature childbirth or low weight of the baby. In pregnancy it takes even twice as much quantity and most often, in addition to carefully selected foods, supplements must be introduced, in consultation with the doctor.
Intake plenty of fluids by avoiding carbonated juices as well as those that are not freshly cooked, do not eat bread and fried foods. Introduce seven smaller meals daily and consult your gynecologist about the introduction of the obligatory easy physical activity.
Asist. mr sc med. dr Tatjana Mraović, dietician