A pregnant woman's nutrition directly influences the course of the pregnancy and normal fetal development, and also the long-term health of the mother and child. In the first half of pregnancy, nutrition requirements mainly concern quality, while in the second half, quantity is also an issue, to ensure fetal growth. Proper nutritional habits should already be established at the start of this second life - if possible even before conception.
Energy and nutritional requirements
The pregnant mother's body is subject to greater demands to ensure fetal development as well as the growth, health and functioning of the uterus, placenta and amniotic fluid. A daily increase of 150 calories in food consumption is recommended at the start of pregnancy, which will eventually reach an extra 250 calories a day by the end of pregnancy. This entails a "double-shot" in the form of a daily glass of milk during the first trimester and an additional piece of fruit or slice of bread during the final six months. While weight gain is normal, the mother-to-be should not let herself starting "eating for two" (or more). The average weight gained is between 9 and 12 kg (20 to 26 lbs), although there is a natural variation between individuals. With overweight women, it may be less, while thinner women may gain more.
An additional intake of 10 g (1/3 ounce) of protein a day during the entire pregnancy is recommended to build up, maintain, and regenerate body tissue in both the fetus and mother. This daily ration of 70 g (2½ oz) of protein is guaranteed with our current nutritional recommendations. Glucose, the basic stuff of carbohydrates, is the main source of energy drawn on by the fetus. A daily intake of carbohydrates in the form of bread, pasta, or fruit is needed for a problem-free pregnancy. Fats with essential fatty acids are critical for the development and functioning of the baby's nervous system.
Minerals and vitamins
The increased demand for minerals and vitamins during pregnancy can be satisfied by an adequate, varied, and balanced diet. Attention should be paid to folic acid, calcium, and iron in particular, since these are often deficient.
More Calcium
A substantial transfer of calcium occurs between the mother and the fetus throughout pregnancy, allowing the baby's bone and teeth formation. In the first six months, the mother stores up calcium in her own bones. When its skeletal growth reaches its peak in the last three months, the fetus draws on the mother's store. This is when the consumption of high calcium-containing foods such as milk and milk products must be increased, since a calcium deficiency will damage the mother's teeth and make her bones brittle.
More Iron
The demand for iron, essential for blood formation, is also increased during pregnancy because the mother's blood volume increases, and the fetal red blood cells have to be developed. Iron is available in meat, fish, egg yolk, whole-grain products, and vegetables. Iron of plant origin is not as well assimilated as iron of animal origin. However, if you ingest vitamin C from raw food during the same meal, iron is more easily absorbed.
More folic acid
This vitamin promotes the development of the fetal central nervous system and prevents developmental defects of the neural tube (spina bifida). Folic acid is contained in vegetables, wheat germ, tropical fruits, and in eggs. However, routine nutrition does not always supply enough folic acid (vitamin B9) to meet the requirements of a pregnant woman. Additional folic acid intake is necessary in the months before pregnancy and during the first trimester.
No comments:
Post a Comment