Having a healthy diet during pregnancy helps the fetus to grow and develop better.... Learn more about the required nutrients and their sources.... Stay tuned to GCORP.

See more: list of obstetricians and gynecologists

pregnancy diet

There is no magic formula for a healthy pregnancy diet....in fact, the basic principles of healthy food during pregnancy are the same: lots of fruits, vegetables, whole grains, protein and healthy fats....but it is necessary to pay more attention to a few nutrients during pregnancy....we mention the most important ones.

1... Folate and folic acid; prevention of maternal failure

Folate is a type of B vitamin that helps prevent neural tube defects (a serious abnormality in the brain and spinal cord). The synthetic form of folate found in supplements and processed foods is called folic acid. Evidence shows that taking folic acid supplements reduces the risk of preterm birth.

Amount Item Need: Daily consumption 400 to 1000 micrograms of folate or folic acid before and during pregnancy

Good sources : Processed breakfast cereals are an excellent source of folic acid.. Green and leafy vegetables, citrus fruits, and dried peas and beans are good sources of natural folate.

Read more: Having a daughter; Know the best effective ways to get a girl who is nice

In addition to choosing a healthy diet, daily vitamin intake ensures the body's supply of nutrients (preferably start taking vitamins three months before conception)....All women who may become pregnant should take a vitamin supplement containing folic acid every day.

2.... calcium – strengthening bones

You and your baby need calcium to have strong bones and teeth.... Calcium also helps the proper functioning of the circulatory system, muscular system and nervous system.

Required amount: 1000 mg per day; Pregnant teenagers need 1300 mg daily.

Sources Good: Dairy products are the best sources of calcium absorption....Other than that, we can mention broccoli and cabbage....Many fruit juices and breakfast cereals are also fortified with calcium.

3.... vitamin D- strengthening bones

Vitamin D also helps in the formation of bones and teeth in the fetus.

Required amount: 600 IU per day

Good sources : Fatty fish, such as salmon, are an excellent source of vitamin D. Other options include milk and fortified orange juice.

4.... protein– helps grow better

Protein is vital for the development of the child during pregnancy.

Required amount: 71 grams per day

Good sources Good: Lake meat, chicken, fish and eggs are excellent sources of protein. Other than these, we can mention peas and beans, nuts, seeds and soy products.

5.... iron– from incidence anemia caused from prevention of iron deficiency

The body needs iron to produce hemoglobin, a protein in red blood cells that carries oxygen to body tissues.... A pregnant woman's body needs twice as much iron as a non-pregnant woman.... The body needs this amount of iron to produce more blood to supply oxygen to the fetus... (read about iron deficiency)

If your body's iron reserves are low or you don't get enough iron during pregnancy, you may suffer from iron deficiency anemia.... In this case, you will feel very tired.... Severe anemia during pregnancy increases the risk of premature birth, low birth weight and postpartum depression.

Required amount: 27 mg per day

Good sources : Red meat, chicken and fish are good sources of iron. Other sources of iron include iron-fortified breakfast cereals, beans, and vegetables.

Usually, prenatal vitamins contain iron.... In some cases, the specialist suggests the use of iron supplements separately.

Iron found in animal products such as meat is easily absorbed by the body.. In order to increase the absorption of iron from plant sources and supplements, use it with food or fruit juices rich in vitamin C such as orange, tomato or strawberry juice.. During pregnancy, iron absorption decreases.

Learn more: Diet for weight gain

Additions; Ask a gynecologist a question

Even if you eat a healthy diet, you may still not be getting key nutrients.... Daily prenatal vitamins help fill this gap (it is best to start taking these vitamins three months before conception).... If you are a vegetarian or have an underlying medical condition, a specialist can suggest specific supplements.... If you are thinking about taking herbal supplements during pregnancy, because you should first consult a specialist..

Ingredients Nutritious during pregnancy: Foods to avoid

Food affects the health of the fetus more than you think... Next, we mention the foods that you should avoid eating during pregnancy.

You want the best for your baby....that's why you add fruit to your breakfast cereal, add chickpeas to your salad, and include almonds in your snack..

See more: List of Nutritionists

Eat Seafood rich Avoid mercury

Seafood is an excellent source of protein, and the omega-3 fatty acids found in many fish help baby brain and eye development. However, some fish and shellfish contain dangerous levels of mercury.. High mercury helps the child's developing nervous system.

The bigger the fish, the more mercury it probably has. The Food and Drug Administration recommends avoiding the following foods during pregnancy:

• Tuna fish
• Mackerel herring
• Also
• Raffi orange
• Swordfish
• Shark
• Keshimahi

So what is safe? Some types of seafood contain small amounts of mercury. The 2015-2020 Dietary Guidelines for Americans recommends eating 8 to 12 ounces (224 to 336 grams) -- two or three servings -- of seafood per week during pregnancy... Consider the following:

• Anchovy fish
• Catfish
• Cod fish
• Herring
• Canned tuna
• Mussels
• Palk fish
• Salmon
• Sardine
• American herring
• Shrimp
• Talipia
• Trout

However, limit your intake of albacore tuna to 6 ounces (168 grams) per week.

Learn more: What should we not eat in the first three months of pregnancy?

from eating seafood raw, undercooked or contaminated Avoid

In order to prevent harmful bacteria or viruses in seafood:

• Avoid eating raw fish and oysters: sushi, sashimi, ceviche and raw oysters or scallops.

• Eating frozen and uncooked seafood Avoid Avoid: For example, seafood called smoked fish, male salmon, or salted fish.... It is safe to consume smoked seafood if it is an ingredient in a casserole or other cooked food..
• Notes Notes Regarding local fish ra I know: I know of local fish in the waters of the area, especially if there is a problem of water pollution pay attention to it..
• Seafood Cook Thorough : Cook the fish to an internal temperature of 145 degrees F.. When the fish turns dark, it is completely 3 degrees C.. that the fish is cooked.. Cook the shrimp and crab and scallops until tender. cook the oysters and black mussels until they open...discard the oysters that do not open.

from eating meat, poultry and eggs poultry cooked Not avoid it

During pregnancy, the risk of food poisoning caused by bacteria increases.... The body's reaction at this time is higher than normal.... It is rare that food poisoning also affects the fetus.

In order to prevent food poisoning:

• Any kind of meat and chicken before consume fully cooked : You can use a meat thermometer to be sure.
Cook hot dogs and meat sandwiches until - or do not use No: These materials can be the source of a rare but dangerous disease called listeria infection.

• Avoid eating frozen meat and frozen meat: canned goods and food with an expiration date are not prohibited.
• eggs chicken cook until until yolk and White Becomes white Hardens: Raw eggs may be contaminated with some kind of harmful bacteria... Avoid eating foods made with raw or semi-raw eggs, such as egg yogurt, raw sauce or homemade dressing, salad and fresh homemade dressing.. Dressing.

Avoid unpasteurized foods...

Many low-fat dairy products (such as low-fat milk, mozzarella, and cottage cheese) are part of your healthy diet.. However, avoid products containing unpasteurized milk.. These products may lead to food poisoning.

Avoid soft cheeses, such as brie, feta, and blue cheese, unless labeled pasteurized or made with pasteurized milk... Also, avoid unpasteurized juice.

from consumption fruits and vegetables sitting away doing give

Wash all raw fruits and vegetables thoroughly to kill any bacteria.... Avoid eating raw vegetables (including alfalfa, clover, radishes, and mung beans) that still contain bacteria.... Be sure to cook vegetables thoroughly.

Avoid consuming too much caffeine Although caffeine can cross the placenta, its effect on the fetus is not known.... To be more sure, experts recommend reducing the amount of caffeine in your diet to 200 mg per day during pregnancy...

An 8-ounce (240-ml) cup of brewed coffee contains 95 mg, an 8-ounce (240-ml) cup of brewed tea contains 47 mg, and a 12-ounce (360-ml) cup contains 3 mg of caffeine.

There is little information about the effect of some herbs on the fetus.

Consequently, avoid drinking tea (even those sold as tea during pregnancy) unless a specialist says it is safe to use.

Avoid drinking alcohol

It is not safe to consume any amount of alcohol during pregnancy.... The safest option is not to drink alcohol at all.

Consider its risks... Drinking alcohol during pregnancy increases the risk of miscarriage and stillbirth... Drinking alcohol can also lead to fetal alcohol syndrome, which causes facial deformities and mental retardation.

If you're worried about drinking before you know you're pregnant, or if you think you need help to stop drinking, talk to a professional.

Nutrition

Choosing the right foods is the basis of nutrition during pregnancy.... Next, we mention the things you should eat and their amount.

Having a healthy diet during pregnancy is one of the best things you can do for yourself and the fetus. After all, the food you eat is the main source of nutrition for the baby. To strengthen the growth and development of the fetus, pay attention to the following points.

Seed

Grains provide essential carbohydrates, the main source of energy for the body....Many whole grains and fortified products also contain fiber, iron, B vitamins and a variety of minerals....Processed bread and breakfast cereals help provide folic acid.

What Let's Eat: Remember that at least half of the grains you eat in a day are whole grains.. You can get most of the grains you need for the day by eating a bowl of fortified breakfast cereal, a sandwich containing two oats for slices of bread.. Dinner.

For better nutrition, instead of sugary breakfast cereals and white bread, use whole grains, brown rice, fortified pasta and whole-wheat bread. You can add wild rice or oats to soups, stews, porridges and salads.. Look for foods that contain whole grains, such as fortified flour.

fruit and vegetables

Fruits and vegetables are vital components of the diet during pregnancy because in addition to fiber necessary for digestion, they also provide a variety of vitamins and minerals. Vitamin C found in many fruits and vegetables helps absorb iron.. Dark green vegetables contain vitamin A, iron and folate, which are other important nutrients during pregnancy.

What should we eat or drink: Add fresh fruit to breakfast cereal ....make vegetarian pizza....add more vegetables to casseroles.

If you are tired of apples, oranges and green beans, change it up....try apricots, mangoes, pineapples, sweet potatoes, pumpkin or spinach....make a delicious tray with a variety of dried fruits....juice is also important, but remember that too much can lead to weight gain.

Meat, Chicken, Fish, Eggs Chicken And Beans

Foods in this category contain a lot of protein, vitamin B and iron... Protein is necessary for the development of the fetus.

What What to eat: Try peanut butter-enriched toast for breakfast....Have scrambled eggs or omelets for lunch....Serve salmon fillets for dinner....Add to chickpea or black bean salad....Eat nuts as nuts.

If the old sources of protein no longer appeal to you, try other options....Fish is an excellent source of protein and omega-3 fatty acids, which help fetal brain development....but avoid eating mercury-rich fish (such as swordfish, mackerel, tilefish, and shark)...

Dairy

Calcium in dairy products and calcium-enriched soy milk helps the development of bones and teeth in the fetus... Dairy products also contain vitamin D and protein... Consume three glasses a day.

What should we eat or drink: eat yogurt as an afternoon snack....drink milk from a cereal bowl....drink a glass of low-fat cheese with low-fat milk..it.

If you have trouble digesting dairy products, be creative....try calcium-enriched fruit juices and sardines....try lactose-free or low-lactose products.... Use lactose enzyme when eating or drinking dairy products.

Water

Water gives your baby the nutrients in the foods you eat....it also prevents constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections.

The Medical Association recommends drinking 10 glasses (2.4 liters) of water a day during pregnancy....water, fruit juice, coffee, tea and soft drinks all meet fluid needs....but remember that some drinks contain a lot of sugar, which can cause weight gain.

Due to the possible effects of caffeine on the developing fetus, the expert advises you to reduce its consumption during pregnancy to less than 200 mg per day.

fat, oil and sweet

Choose foods that contain healthy fats such as nuts, seeds, or avocados.. Use oil or vinegar as a salad dressing.. As long as you get the nutrients you need and your weight is balanced.. To avoid overeating, control the size of foods high in fat and sugar.

Consumption Supplements

Even women who eat a healthy diet may not be getting the nutrients they need....taking a daily prenatal vitamin can help close this gap (it's best to start taking vitamins three months before conception)...if you are vegetarian, have had bariatric surgery, or have an underlying medical condition (such as diabetes), a specialist will recommend certain supplements....always consult a specialist before taking any new supplements or vitamins during pregnancy Do it.

double or multiple

If you are pregnant with twins or multiples, you probably need more calories and nutrients than a woman who is pregnant with singletons.... Talk to a professional about how much more nutrients you need.

Last word

The body is different from the body, and as a result, people's pregnancies are different.... To find the best pregnancy diet suitable for your health and the fetus, you should consult a doctor.... In this regard, you can consult an obstetrician and gynecologist to make the best decision to preserve your health and your fetus.... We also recommend consulting with Dr. Fatemeh Laali: Obstetrician and Gynecologist.. Myoclinic