Nutrition During Pregnancy

Make a healthy diet during pregnancy
Planning a healthy diet is not difficult. The US Department of Agriculture has made this planning easier by creating websites. This website will help everyone, from dieters, to children and pregnant women, learn to make healthy food choices at every meal.
Artwork: Nutrition during pregnancy to make pregnancy healthier
How does myplate work?
With Myplate, you can get a personalized diet and physical activity plan using the "SuperTracker" program. This program is based on 5 food groups and shows you the amount you need to eat each day of each of these food groups every 3 months of pregnancy. This number is based on your height, weight, expected due date, and physical activity for the week. Food intake is calculated by standards that most people are familiar with.
What are five food groups?
Cereals: bread, pasta, oats, cereal-based foods, corn tortillas


Fruit: fresh, canned, frozen, or dried fruits.


Nutrition During Pregnancy

100% fruit juice is also included.
Vegetables: raw or cooked, frozen, canned, dried, or 100% vegetable juices.
Protein: meat, poultry, seafood, beans and peas, eggs, soy products, nuts, seeds.
Buttermilk: milk and milk products like cheese, yogurt, ice cream.
Artwork: Food group with full nutrition in pregnancy
Are oils and fats part of a healthy diet?
Although they are not a food group, oils and fats actually provide you with important nutrients. During pregnancy, the fats you eat help provide energy and help create organs of the fetus and placenta. Most oil and fats in your diet should come from plants
Limit hard fats, such as animal fats.


Nutrition During Pregnancy

Hard fat is also found in processed foods.
How important are vitamins and minerals?
Vitamins and minerals play an important role in all functions of the body. During pregnancy you need more iron and folic acid.
How to supplement vitamins and minerals?
Using prenatal vitamins can ensure that you get the amount you need. A varied diet will provide all the vitamins and minerals you need during pregnancy.
What is folic acid and how much do I need daily?
, also known as folate, is a very important B vitamin for pregnant women. Taking 400microgram of folic acid daily for at least 1 month before pregnancy and 600 micrograms of folic acid daily during pregnancy can help prevent birth defects of the brain and spine of the fetus called tubular malformations. nerve.


Nutrition During Pregnancy

It is difficult to get the recommended amount of folic acid from a mere food source. For this reason, all pregnant women and pregnant women should take a daily vitamin supplement that contains adequate amounts of folic acid.
Why is iron important during pregnancy and how much do I need daily?
Iron is used by your body to make a substance in red blood cells that carries oxygen to your organs and tissues. During pregnancy you need about twice the amount of iron that a non-pregnant woman needs. This amount of iron helps the body make more blood to supply oxygen to the fetus. The recommended daily dose of iron during pregnancy is 27 milligrams, which is found in most prenatal vitamin supplements. You can also eat iron-rich foods including lean red meat, poultry, fish, dried beans, peas, iron-fortified cereals, prune juice. Iron can also be absorbed more easily if iron-rich foods are eaten with foods rich in vitamin C, such as citrus-like fruits and tomatoes.


Nutrition During Pregnancy


Why is calcium important during pregnancy and how much do I need daily?
used to build baby's bones and teeth. All women, including pregnant women, aged 19 and over, should get 1,000 milligrams of calcium daily; Ages 14-18 years should be provided with 1300 milligrams daily. Milk and dairy products, such as cheese and yogurt, are the best sources of calcium. If you have problems digesting dairy products, you can use calcium from other sources, such as broccoli, greens; Sardines, or calcium supplements.
Why is vitamin D important during pregnancy and how much do I need daily?
Vitamin D along with calcium to help your baby's bones and teeth grow. It is also needed for healthy eyesight and skin. All women, including those who are pregnant, need 600 international units of vitamin D daily. Good sources are vitamin D fortified milk and fatty fish like salmon.


Nutrition During Pregnancy

Exposure to sunlight also helps convert a chemical in the skin into vitamin D.
How much weight should I gain during pregnancy?
Balance.

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