Lesson 3 – Nutrition During Pregnancy And Lactation
When pregnant, most mothers wonder: How to eat to develop a good fetus? That question is still not as difficult as what to eat and drink because of the risk of harm to the fetus. Information from social networks, folk experiences, "words of the ancients", more jumble of food - toxic chemicals. Meanwhile, antenatal clinicians usually only give general information, so eating and drinking enough, diverse ... is not enough for mothers to feel secure.
Principles and note the role of some essential nutrients
In fact, pregnancy is a very special stage in every woman's life. There are so many things to remember and enjoy at this stage, so don't "formalize" everything - eating is no exception
The energy needed for both mother and child only increased by about 10% compared to daily needs (ie more than about 200kcal / day). You need a varied diet rather than a lot as well. The "eat for two" mentality makes pregnant women try to eat a lot, which leads to excessive weight gain.
There is no separate diet for pregnant women, instead you need to eat more vegetables, tubers, cereals, skimmed milk and dairy products, fish, meat. Because children need DHA, fatty acids for brain development, they can eat fish such as mackerel, salmon ..
If you can't eat fish, you can take omega-3, DHA supplements (at least 200-300 mg / day).
Foods to avoid: raw or even raw meat (worms, worms, etc.), raw fish (shusi), raw egg dishes (tiramisu); Fresh milk has not been pasteurized or pasteurized. You need to eat vegetables and tubers after washing thoroughly to remove plant preservatives. The "junk food" such as cakes, snacks, soft drinks ... should be limited.
If you drink coffee, you should not exceed 3 cups / day. Alcoholic beverages, beer, wine should not be used.
Some essential nutrients
When preparing to become pregnant or have just become pregnant, you need to supplement at least 400μg per day to prevent neural tube defects for children. Folic acid supplementation may last until the first trimester of pregnancy. In addition to taking supplements, you can eat foods that are high in folic acid such as broccoli, spinach, milk and dairy products, raw cereals, avocados, etc.
Iron supplements help prevent iron deficiency anemia during pregnancy. Iron is found in red meat, some vegetables, tubers such as spinach, beetroot ..
. In addition, you need to drink more juice containing vitamin C to help increase the absorption of iron. You should consult your pregnancy monitoring doctor about iron supplementation if early pregnancy blood test results show that you have signs of iron deficiency anemia.
When pregnant and lactating, iodine deficiency can cause children to retard physical and brain development. The iodine content needed daily during pregnancy and lactation is 100-150μg per day. Iodine is found in many kinds of sea fish, salt added iodine. If you have a condition of thyroid function, you need to consult your doctor.
It is absorbed directly when skin is exposed to sunlight, so children need to be exposed to sunlight early about 10 minutes a day.
Exposing your skin to sunlight is completely beneficial for you and your baby. If you rarely go outside, or have a habit of covering your body when it is sunny, using sunscreen ..., you need to take vitamin D supplements about 800 units per day.
Nutrition for babies after birth
Breastfeeding is the best and safest nutrition solution for babies. Breast milk is full of essential nutrients to help children develop, have antibodies to help children or reduce the risk of infection, vitamin K helps children not suffer from bleeding ..
. When breastfeeding, you need to supplement DHA, iodine , vitamin D every day.
In the case of non-breastfed babies that use formula milk, you must choose the type of milk appropriate to the child's age (pre-formula 1, formula 2 ...). Breastmilk needs to be mixed in warm boiled water (not exceeding 40 degrees Celsius), brewed just before feeding, not prepared because of the risk of milk infection. Breastmilk freezer compartment during defrosting should be warmed before use.
If your baby's parents or siblings have a history of allergy, ask your pediatrician for special formulas for babies to use in the first 4 months of life.
Babies can breastfeed exclusively for the first 6 months, meaning that they do not need any other foods. Only practice weaning as early as 17 weeks and 26 weeks at the latest.
Once again, remind you to enjoy the wonderful moments, special changes during pregnancy and the happiness of carrying a small form! Forget the worries and burdens "what to eat today?". . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
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