Tips for a healthy pregnancy
During pregnancy it is advicable to be fed in a diversified form to feed the organism with 2400 kilokalories per day.This is the ideal amount of calories for a normal pregnancy at a healthy person that has a normal physical activity.
Beneath you can find the necessary foods and its portions
1. Milk and its byproducts
- 340 gr poachy cheese
- 56 gr processed cheese
- 28 gr seasoned cheese
- 240 ml pudding or cream
- 240 ml milk
- 240 ml yoghurt
Dairys are a very good source of calcium but could also transmit illness like listeriosis etc. That’s why it is recommanded that milk should be pasteurised and its byproducts should be profited by this milk (Pasteurised milk) To take the minimal amount of fat women should use skim milk , yoghurt without fat , cheese with less fat and ice cream and unskimmed milk should be avoided.
2. Greens and vegetables
- 180 ml juice of boiled vegetables
- 120 ml broccoli , carots or other vegetables
- 1 oven baked patatoe
- 240 ml green salad
- 120 ml baked fruits
- 180 ml grapes
- 1 banana or an apple
- 60 ml dried fruits
It is also very recommended orange juice that is rich in folic acid and vitamin C. Fresh fruits do contain also fibers which are necessary during pregnancy if you do suffer from constipation.
During pregnancy needs of proteins are raised for the growth of embrion and later of the fetus , for the growth of uterus , placenta and breasts. The recommended amount of proteins is 168 to 196 gr per day. The most favored foods are :
- 30 ml peanut oil
- 120 ml beans
- 56 to 84 gr roasted meat
- 1 egg
5. Carbohydrates : bread , pasta, cereals, rice
There is no recommended level in taking of carbohydrates during pregnancy but most of the doctors think that 60 % of the calories per day should be derived from carbohydrates. If a woman takes 2000 calories , 1200 calories should derive from carbohydrates.
The most selected :
6. Fats and sweetner
- 15 ml sugar or honey
- 15 ml olive oil
- Butter or margarine in a reduced amount
- 15 ml marmalades
- 15 ml salad oil
Every diet should include fats but during pregnancy they should be reduced and be used as less as possible.
7. Drink too much water
A pregnant woman should drink 6 to 8 glasses of water a day,water is the best choice. Pregnant women are advised to drink too much water , some of them don’t like drinking water but it is very important.
Water is very important for the pregnant women body because it thaws the food , develops new cells and balances blood volume.
A pregnant woman should feel better if she drinks more water than before. A lot of women that suffer from headache during pregnancy , uterus contractions and a lot of other problems note that by consuming a lot of water a day ease or disappear these symptoms.
Drinking a lot of water reduces urinary infections especially bladder .
When urine is yellow or dark that means that it is not consumed the proper amount of water so you should drink more water.The greater amount of water should be used in the morning or during the day not in the evening to avoid the frequent urination during the night to not to break the sleep.
8. Eating in the restaurant
Nowadays a lot of people including pregnant women prefer to eat one or some meals at week out of the house. Eating in the restaurant is not a problem but it is very important to pay attention to the sort of the food that should be consumed. It should be avoided meat consumption and its less grilled byproducts or alive sea fruits or sushi.
Fish , green salad are a good choice but must pay attention to the calories because of the increase in weight. Processed food in small pieces should be avoided because they contain lots of salt and this leads in salt retention in the body consequently of the water causing edema.
Drinking 3-4 cups of coffee a day causes small baby weight and small size of head. Toxic level of caffeine is not defined but its intake should be limited as possible. Caffeine is not found only in coffee but also in chocolates , coca – cola and energetic drinks, also in composition of some medications for headache or cough. Caffeine is a stimulant of the central nervous system but its consumption does not have advantage on pregnant woman or fetus.Finally uses of caffeine should be limited during pregnancy and also in breastfeeding. Read carefully the labels of foods , drinks and medication to verify the content of caffeine.
10. Vitamins and mineral salts
It is very important that a woman during pregnancy uses prenatal vitamins. They do contain the proper daily amount of vitamins and mineral salts which needs the fetus and the pregnant woman but that does not mean that these prenatal vitamins do substitute the rich and diversity diet that we spoke above.
The main change of prenatal vitamins with multicomplex vitamins is that the first ones do contain acid folic and iron.
The only mineral that could not be taken in the proper amount with food is iron; blood volume increases with 50 % during pregnancy and iron is a very important component in blood production.
Except of the food and prenatal vitamins sometimes it is recommended the intake of extra iron during pregnancy. In the beginning of pregnancy the doctor requires a blood analysis and if anemia is founded it is recommended iron intake. In some women iron intake frequently is accompanied with vomiting, metal taste in mouth and constipation. In these cases it is better to consult the doctor to find the proper amount of iron to minimize the side effects.
The uses of fluorine during pregnancy is controversial. Some people think that fluorine intake brings good effects for the teeth of the baby after birth but this is not scientifically certified anyway it is not harmful for the fetus.
13. Sodium salts
Sodium is a necessary element to balance the body fluids. Sodium is necessary also for the development of the fetus. Uses of salt should be limited , in controlled amount ; the intake of salt in large quantities may lead in water retention in the body , edema ,bulge and high blood pressure.Salt consumption should be under 3 gram per day.