Best Diets During First Month of Pregnancy

Best Diets During First Month of Pregnancy

Pregnant nutrition Weight gain during pregnancy is one of the first signs of good health. The number of calories a pregnant woman should weigh depends on her weight before pregnancy. Weight gain must be done properly and a healthy diet. Pregnancy is never suitable for weight loss, as it adversely affects the health of the mother and her child.

1. Feeding pregnant women in the first months Eating a healthy and balanced diet during pregnancy does not mean eating large amounts of food. And do not suffer from low weight, they do not need additional calories during the first three months, 
2.  in fact there is no magic formula for healthy diet in pregnancy; the basic principles of healthy eating during pregnancy is similar to the principles of health for all people, as follows: Eat fruits, and vegetables heavily;
3. The body with fibers that help digestion, vitamins and minerals such as iron, vitamin C, vitamin A, and folic acid. 
4. whole grain consumption lipid-free protein
5.  Such as nuts and seeds,  focus on foods high in unsaturated fats such as omega-3s, and avoid trans fats and saturated fats. 
6.  Stay away from junk food, sweets and sugar-rich foods that provide excess calories and do not provide important nutrients for fetal growth And its development.
7. Important nutrients for pregnant folic acid helps Mud folic known as vitamin B 9 to reduce the risk of neural tube defects (in English: Neural tube defects), and serious abnormalities in the brain and spinal cord when the baby.
8.  pregnant mother needs: 400 to 800 micrograms a day before pregnancy and during. Folic acid-rich sources: green leafy vegetables, citrus fruits, dried peas, and peas. Calcium plays a key role in building the bones and teeth of the child, as it enters into the functions of the nervous system, blood circulation and muscle composition. 
9. Pregnant mother needs: 1000 milligrams per day, if the mother is a teenager she needs 1300 milligrams per day. Calcium-rich sources: dairy products, preferably vitamin D-fortified products, and some fortified cereals and juices contain calcium. 
10.  Vitamin D Vitamin D helps build and strengthen the bones and teeth of the child. 600 IU per day. Sources rich in vitamin D: Fatty fish, such as salmon, include other choices of fortified milk, and fortified orange juice. Protein Protein plays a major role in the development of a child throughout pregnancy.
11. Pregnant mother needs: 71 grams daily. Protein-rich sources: Fat-free meat, poultry, fish and eggs are rich sources of protein, and can be obtained from other sources such as legumes, nuts, and seeds. Iron helps iron prevent iron deficiency anemia. Iron enters the formation of hemoglobin, a protein found in red blood cells that carry oxygen to cells and tissues. During pregnancy, the mother needs a double amount of iron compared to non-pregnant women , To provide adequate oxygen for the child, and acute iron deficiency anemia during pregnancy can increase the risk of premature birth, low weight for the child, and postpartum depression.
12. Pregnant needs: 27 milligrams per day Fat-free, poultry, and Fish are good sources of iron, and other options include iron-fortified breakfast cereals, beans, and vegetables. 
13. Iron absorption of animal products is much easier, while iron absorption from plant sources or iron grains can be increased by Rich sources of vitamin C, such as orange juice and tomato juice. Calcium-rich foods should be avoided with iron pills as they may reduce absorption.
14. Water helps prevent constipation, hemorrhoids, and excessive swelling. ), And contributes to reducing the likelihood of injury Urinary tract infection and bladder. The needs of the pregnant woman are estimated to be 10 cups (2.4 liters) of liquids, such as water, juices, and other foods daily, but should be kept away from high sugar drinks. [5] It is also recommended to reduce caffeine sources. Some studies suggest a link between high amounts of caffeine (Eg milk, fresh fruit juice, water with lemon or other fruits).
15.  Dietary Supplements You should consult your doctor about dietary supplements such as iron, calcium, and other foods; The mother may suffer from a deficiency In some nutrients although they follow a healthy diet,  so dietary supplements during pregnancy help meet the needs of different nutrients. Unsafe foods for pregnant women Some foods can be dangerous during pregnancy because they contain harmful bacteria. 
16. These include: unmarried seafood, such as sushi. Unpasteurized milk, and processed cheeses. Meat and poultry raw or uncooked. Nausea In the early months of pregnancy, the mother may get nausea in the first trimester of pregnancy, which is usually called morning sickness, but it may last all day, which is normal, as some evidence shows