[synthesis] Nutrition And Diet During Pregnancy

Mothers need to have a normal activity regime during pregnancy like how to eat, what to eat, how much, the exercise regime to have a healthy pregnancy.
Healthy weight gain during pregnancy
A pregnant woman needs to achieve an appropriate weight to help the baby grow to a healthy size. But gaining too much or too little weight can lead to serious health problems for both you and your baby.
Excessive weight gain during pregnancy increases the chances of developing gestational diabetes and high blood pressure in the mother. If the mother is overweight or obese during pregnancy, later health problems are higher

. Babies are also at risk for obesity and weight problems.
A healthy weight gain makes pregnancy easier and gives birth easier. It can also help mothers easily regain normal weight after birth
How much weight should increase in pregnancy?
How much weight you gain depends on your body mass index (BMI) before pregnancy.



If you are pregnant with a baby, you can base on the following BMI only:
BMI <18.5: underweight - the mother should increase 12-18kg during pregnancy; BMI = 18.5-24.9: normal weight - the mother should gain 11-15kg in pregnancy; BMI> 25 & <30: overweight - mom should gain 7-11kg in pregnancy; BMI> 30: obesity - mother should gain 5-9kg in pregnancy;
Mom should gain weight slowly and consult an obstetrician:
First 3 months should increase 0.5-2kg
After the first 3 months, each month should increase 1-2kg until birth.
Pregnant women should gain a healthy weight during pregnancy
How much should you eat and drink during pregnancy?
Consuming healthy foods and low-calorie drinks, especially water and the right amount of calories, can help mothers and babies gain weight properly.
How much food and how many calories are needed depends on the weight before pregnancy, the mother's age and the rate of weight gain
If the mother has a healthy weight: almost no need to increase calories in the first three months;
Supplement about 340 calories a day during the second trimester;
Add about 450 calories a day during the third trimester.




What foods should mom eat during pregnancy?
Fruits and vegetables: provide vitamins and fiber;
Whole grains, such as oatmeal, whole grain breads and brown rice: provide fiber, B vitamins and other essential nutrients;
Low-fat or low-fat milk and dairy products or soy, almonds, rice or other beverages with added calcium and vitamin D;
Proteins from healthy sources such as beans and peas, eggs, lean meats, seafood contain less mercury;
Colorful fruits, vegetables, beans, fish and low-fat milk are good sources of rich nutrients needed during pregnancy;
Limit salt, solid fats (such as butter, fat), and drinks and sugary foods.
Vegetarian nutrition for vegetarians: A healthy vegetarian diet during pregnancy must ensure adequate calcium, iron, protein, vitamin B12, vitamin D and other essential nutrients. Consult an obstetrician for advice.
Special nutritional needs during pregnancy
During pregnancy, a mother needs a lot of vitamins and minerals like folate, iron and calcium.
Folate may help prevent birth defects.
Before pregnancy, a mother needs 400 mcg daily from supplements or fortified foods;
When pregnant, mothers need 600 mcg per day;
While breastfeeding, mothers need 500 mcg of folate per day.
Foods high in folate include orange juice, strawberries, spinach, broccoli, beans, fortified breads and low-sugar breakfast cereals. These foods can even provide 100% of the daily value of folic acid per serving.




Pregnant women need more vitamins in pregnancy
Change essential eating habits during pregnancy
Have breakfast every day;
Eat foods high in fiber like whole grains, brown rice, vegetables, fruits and beans;
Eat many small meals throughout the day;
Eat slowly, chew thoroughly;
Drink water between meals;
Proper eating posture and not lying down immediately after eating helps better digestion.
Pregnant should fasting?
Alcohol;
Caffeine: drink only unsweetened coffee or tea or with a little juice.
Fish can be high in mercury: king mackerel, marlin, rough orange, shark, swordfish, or tilefish.
Food that can make you or your baby sick from viruses, parasites or bacteria: soft cheese made from unpasteurized milk or fresh milk; raw cookie dough; undercooked meat, eggs, and seafood ...;
Anything that is not food such as washing powder, clay, ash, or paint chips ..



. even has many mothers swallowed by weird things.
Pregnant women should abstain from caffeine during pregnancy
Physical activity during pregnancy
There should be physical activity during pregnancy
Almost all women can and should be physically active during pregnancy. That helps the mother and the baby
Weight gain;
Relieve back pain, leg cramps and bloating;
Reduce the risk of gestational diabetes;
Reduce the risk of postpartum depression;
There is also some evidence that physical activity may reduce the risk of pregnancy problems such as pre-eclampsia, reducing labor time; Better postpartum recovery.
How should pregnant women exercise?
Most women need the same physical activity as before pregnancy but have less intensity:
Mild and moderate intensity aerobic;
Rhythmic gymnastics activities.

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