Nutrition For Pregnant Women Health

Nutrition For Pregnant Women Health - Your weight will increase during pregnancy. When the weight starts to increase, this is evidence that the body is nourishing the fetus. When you are ready to give birth, your total blood volume will increase by 60 percent. The breasts will be filled with milk. The uterus will grow to accommodate the baby and will be filled with amniotic fluid.

The baby grows up and weighs between 2.7 and 4.5 kg. To meet all these changes, the body needs about 300 extra calories per day during the second and third trimesters of pregnancy and all pregnant women should discuss their individual nutritional needs with their doctor. Don't underestimate the health of the baby by underestimating yours.

It is very important to pay attention to the recommended daily servings for each food group. Most foods have nutritional labels. This label helps you determine the amount of nutrients in a single serving.

Vitamin C - Fruits and vegetables rich in vitamin C which helps heal wounds, bone development and metabolic processes. Experts recommend at least 85 mg of vitamin C per day. Examples of daily vitamin C sources include fruits and vegetables such as oranges, strawberries, lemons, mangoes, tomatoes, kiwi, melons, and potatoes.

Calcium - Calcium is a nutrient that the body needs to build strong teeth and bones. Calcium also makes blood clot normally, muscles and nerves function properly, and the heart beats normally. Most of the calcium in the body is found in bones. The developing fetus needs some calcium. If you don't consume enough calcium to meet the needs of the fetus, your body will take calcium from your bones.

Decreased bone mass puts you at risk for osteoporosis. Osteoporosis causes bone thinning, bones become brittle and break easily. Pregnancy is a critical period for women to consume calcium. Even when there are no problems during pregnancy, insufficient calcium intake at this time can diminish bone strength and increase the risk of osteoporosis later. The daily requirement for calcium during pregnancy is around 1000 mg. Calcium helps the body regulate fluids, and helps build bones and teeth of babies. Examples of daily calcium sources can come from milk, eggs, yogurt, pasteurized cheese, tofu, almonds, and salmon.

Protein - Experts recommend consuming 75 to 100 grams of protein per day. Protein affects the growth of fetal body tissues, including the brain. Protein also helps the growth of breast and uterine tissue during pregnancy, and plays a role in increasing blood flow. Examples of foods as a daily protein source include cooked meat, fish or seafood, chicken, beef, and tofu.

Folic acid - Folic acid has a key role in lowering the risk of neural tube defects including spina bifida. Experts recommend 600 to 800 micrograms of folic acid per day. Examples of daily sources of folate come from dark green vegetables such as spinach, fruits such as oranges, strawberries, lemons, mangoes, tomatoes, kiwi, melons, and whole grains such as bread, cereal, and oatmeal.

Iron - Together with sodium, potassium, and water, iron helps increase blood volume and prevents anemia. Ideally, the need for iron intake during pregnancy reaches 27 mg per day. Daily sources of iron can come from green vegetables such as spinach, bread, cereals, oatmeal, beef, seafood, and poultry.

Moms, during pregnancy some types of food can harm a developing baby. Make sure all meat is cooked thoroughly to avoid toxoplasmosis, salmonella, and other harmful bacteria. Avoid cigarette smoke, drug use, and alcohol consumption. Reduce or stop consuming caffeinated drinks such as coffee and soda. Perform an exercise program throughout pregnancy. Walking and swimming are considered healthy activities during pregnancy but always consult your doctor before starting an exercise program.