The overall nutritional needs of the mother during pregnancy are more than at other times, so you need to ensure that your food has high nutritional quality. This does not mean just increase the number of calories in your diet is adequate. You should strengthen:
The iron supply mainly red meat contains iron complex forms. It helps form blood cells carry oxygen to your body and your baby. The foods rich in iron are red meat, eggs, chicken, green vegetables and grains quality assurance.
Vitamin C is needed to help the absorption of iron by the body and absorbed the fruits we eat daily.
If you’re a vegetarian, you will need to make sure you eat enough iron and protein. Will hardly get enough iron if only foods from plant sources, so you need an iron supplement. However, you should know that the side effects of iron supplementation are often cause constipation. So let’s strengthen the fiber, fruits, and vegetables, drink plenty of water. You should use of iron supplements at different times of the day or evening to minimize side effects.
Iron-rich foods are also typically rich in protein. Protein and iron often have high levels of animal-source foods, such as meat and fish. Other sources are eggs, beans and legumes, nuts, milk and dairy foods, rice, and beans.
Protein is one of the nutrients to soothe your hunger. Protein needs more time to digest a lot of other nutrients and helps you feel full longer. Make sure every meal of the day you have one or a few foods contain more protein…
Protein will help you work effectively; developing animal’s body and give your baby the amino acids. This is an essential component and is very important for our body.
Calcium is needed for bone formation and makes the tough kid. Calcium is found in milk and other dairy foods, soy. Almonds, green leafy vegetables, and soft fish bones are calcium-rich food source.
Calcium is one of the minerals are needed to provide adequate during pregnancy to meet the needs of both you and your baby.
Previously it was said that every child is born the mother will lose a tooth. This is absolutely not true. This concept may be related to the very high proportion of pregnant women dental disease because poor oral hygiene or not getting enough calcium for your body’s needs.
Vitamins and minerals
Vitamins A, B1, B2, B6, B12 and vitamin C are needed more during pregnancy. Supply of vitamins and minerals are abundant fruits orange or yellow, vegetables, grains, beans, and peas. A sensible diet with whole grains, low-fat milk served with fresh fruit is enough to start a new day.
Minerals such as iron, zinc and magnesium are on the fruits and vegetables. Green leafy vegetables like broccoli, cabbage, peas, beans, pumpkin, leaf lettuce, green peppers, and zucchini are mineral supplies.
Many vitamins and minerals cannot accumulate in the body and need to be replaced each day through diet. Eat fresh food with varied colors.
Vitamin D is essential for the body to be able to absorb calcium from food. You’ll absorb vitamin D from the sun, but the important thing to remember is that sun safety guideline. A small amount of sunlight each day on selective arms and your legs, before 7 am and after 4.5 pm is enough.
Fiber is not absorbed intestine, they are excreted. This is the agent helps prevent constipation and hemorrhoids.
Rich food sources of fiber are fruits and vegetables, whole grains and legumes. To achieve the best results, make sure you drink enough water every day.
You should drink plenty of water when eating fiber-rich foods such as bread. Use a water bottle handy and easy to carry. If in the morning your urine is dark yellow or orange, it’s probably a sign that your body is dehydrated.
The source of fiber such as oatmeal is also very good for reducing cholesterol in the body and helps support cardiovascular benefits.
Iodine is important for the development of the brain and nervous system of the baby. We do not need more iodine, but iodine deficiency can cause thyroid problems.
You should eat fish or seafood several times a week to ensure sufficient iodine. Please consult your doctor in case you plan to add iodine. Add 200-300 micrograms / day is reasonable, much can be harmful.
Water is the perfect drink while pregnant. It does not contain calories; reduce hunger, always available and free. But many women do not like to drink water because it does not have any smell. Therefore, you can mix lemon juice and add ice to make it taste better.
You must avoid all alcohol during pregnancy because it can affect brain development and the nervous system of the baby.
Large amounts of caffeine can cause miscarriage, so you try to just drink less than 2 cups of coffee or tea a day. You should limit chocolate beverages and soft drinks because they also contain caffeine.
How to eat
Eating is an important factor to help create balance in your life. Therefore, if you want to eat a piece of cake, cookies or ice cream, you can eat a little. Do not spoil your appetite for the guilt that you are eating the food is not good for children
Eat something nutritious. Home-cooked food is often better to buy furniture available. Take a look at your tray how many dishes, eat slowly and enjoy the taste of the food you are eating.