Adjust your diet
Most pregnant women need to supplement protein, essential vitamins and minerals such as folic acid, iron, zinc and calcium. Limit fast food because it does not offer many calories. A pregnant woman needs approximately 2500 calories per day. A well-balanced diet should contain something from all the food groups: fish, meat, eggs, dairy products, fruit, vegetables, fat and carbohydrates.
Watch out what you eat
You will need to stay away from salad, soft cheese as they could be a source of bacteria that can harm your baby.
Some fish contain mercury could be harmful to the brain of the baby. Limit your intake of tuna, mackerel and other seafood.
Also you should not drink cocktails. Drink alcohol during pregnancy will cause physical complications, reduced learning ability and cause psychological problems for kids. Give up on alcohol during pregnancy.
Besides, should not take caffeine drinks. Drinking more than four cups of coffee a day can lead to miscarriage, low birth weight and even stillbirth. Caffeine appears in tea, cocoa, carbonated drinks and chocolate. Recommended beverages are skim milk, fruit juice or water with lemon slices.
Supplement essential vitamins and minerals
Vitamin supplements will ensure you get enough essential nutrients. Ensure vitamin contain about 600-800 micrograms folic acid. The deficiency of this group B vitamin can lead to fetal malformations. Best natural sources for folic acid are barley beans, fruit, green vegetables, orange juice, lentils, peas and rice. In the later stages of pregnancy, you also need extra iron and calcium. However, avoid overdose of vitamins and minerals intake as it can be very harmful for your kid. Consult your doctor for good advices.
It is important to avoid foods that contain large amounts of vitamin A during pregnancy because it may cause damage to the embryo. So liver, cod liver oil, liver pate, butter, margarine, ghee, fagot… should not appear in your daily meals.
Postpone the regulation concerning diet
Many weight loss regimes will make you lack of iron, folic acid as well as other important vitamins and minerals. So diet is totally not good for you and your embryo. Remember that weight gain is a good sign of a healthy pregnant woman. Those who eat well and gain weight appropriately will give healthy children.
Moderate weight gain
In general, you should increase from 22 to 26 lb during pregnancy if you start with a standard weight. If you are underweight before pregnancy, you should gain about 26 – 38 lb. With those who were overweight, increasing by about 13 – 22 lb is appropriate.
The moment you gain weight is as important as weight you gain. You should increase less weight in the first quarter, about 2 – 4 lb, then increased slowly, and the weight increased the most (about 1pound per week) in the third quarter, while the child develop fastest.
Eat small meals every 4 hours
Maybe you don’t feel hungry at all but your baby does, so eat small meals separated by 4 hours. If suffer from vomiting, anorexia, heartburn or indigestion, you can eat at least 5-6 small meals instead of 3 large as usual. Remember never skip meals. Whether you are not hungry, your child still needs regular supplements.
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