We give more information below. However, these are only recommendations. A doctor can can provide specific targets for each person based on their health. A person needs more of almost all the water- and fat-soluble nutrients during pregnancy. As a result, medical professionals recommend taking prenatal supplements before, during, and after a pregnancy to support health and recovery.
A well-rounded prenatal supplement contains all the necessary nutrients. These include , but are not limited to:. A person can shop for prenatal supplements here. A pregnant person should be consuming 27 mg of iron per day. Most people can get enough from a healthy diet. However, supplements can help. According to the World Health Organization WHO , a person should consume mcg micrograms of folic acid per day up to the 12th week of pregnancy.
Current guidelines state that a person requires 15 mcg , or international units IU , of vitamin D daily during pregnancy. However, some health professionals believe this target to be too low. Some researchers have found that pregnant people need closer to 4, IU per day in order to maintain optimal vitamin D levels.
People who are breast- or chestfeeding need around 6, IU per day. Taking zinc supplements during pregnancy may slightly reduce the risk of preterm birth. Getting 11—12 mcg per day may be enough. Choline is important for the health of the pregnant person and their baby.
Studies show that most pregnant women in the U. Many prenatal vitamins do not contain it, so getting enough from the diet, such as from eggs and shitake mushrooms, is crucial. Vitamin A, or retinol, is essential for health during pregnancy, but too much can be harfmul. During pregnancy, a person should consume — mcg of retinol or retinol activity equivalents RAE.
Vitamin A occurs in various forms. RAE measures the relative amount of the vitamin in these various forms. Increasing the intake of omega-3 polyunsaturated fatty acids during pregnancy may reduce the incidence of preterm birth. A person can do this through their diet or through supplements. Pregnancy increases the physical demands on the body. A person can tailor their diet to meet these demands and support fetal development.
In addition, a prenatal supplement can help provide the necessary nutrients for pregnancy, breast- or chestfeeding, and postnatal recovery. Healthcare professionals recommend limiting or completely avoiding caffeine, alcohol, and undercooked meat and eggs during pregnancy.
It is always a good idea to consult a doctor when planning a pregnancy diet. Read the article in Spanish. A full-term pregnancy lasts about 40 weeks and has three trimesters. Here, learn about the changes for the person and their baby before and after…. When pregnant, a person should be mindful of getting enough vitamins, minerals, proteins, fats, and carbohydrates to encourage healthy growth and to….
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish. Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy and always.
The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas. Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream. Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.
One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium. Prunes are rich in fiber, potassium, and vitamin K.
Dates are high in fiber, potassium, iron, and plant compounds. However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar. Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack. Fish liver oil is made from the oily liver of fish, most often cod.
Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development. A single serving 1 tablespoon or 15 milliliters of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D, and vitamin A. High levels of omega-3 may also have blood-thinning effects. Low mercury fish like salmon, sardines, canned light tuna, or pollock can also help get you to your omega-3 goals.
Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percent. Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory. Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy. General guidelines recommend that pregnant women drink about 80 ounces 2.
But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.
Keep in mind that you also get water from other foods and beverages , such as fruit, vegetables, coffee, and tea. Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day. Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.
Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements. Certain foods can be very harmful for pregnant women and their babies. This is a list of 11 foods and drinks that pregnant women should avoid. A stroke can be life-threatening, so it's important to act fast. If you think a loved one is having a stroke, here's what you should and shouldn't do.
Eating the right kinds of food is key to controlling your acid reflux and gastroesophageal reflux disease GERD. Choose low-fat varieties wherever possible, such as semi-skimmed, 1 percent fat or skimmed milk, low-fat and lower-sugar yoghurt and reduced-fat hard cheese. If you prefer dairy alternatives, such as soya drinks and yoghurts, go for unsweetened, calcium-fortified versions. Find out more about the nutritional benefits of dairy and dairy alternatives.
There are some cheeses you should avoid in pregnancy, including unpasteurised cheeses. To find out which cheeses you should not eat when you're pregnant on our page about foods to avoid in pregnancy.
Sugary foods and drinks are often high in calories, which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay. Fat is very high in calories, so eating too many fatty foods, or eating them too often, can make you put on weight. Eating too much saturated fat can also increase the amount of cholesterol in your blood, which increases your chance of developing heart disease.
If you're having foods and drinks that are high in fat and sugar, have these less often and in small amounts. Try to cut down on saturated fat , and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils.
Find out about saturated and unsaturated fat. Instead, choose something healthier, such as:. When choosing snacks, you can use food labels to help you. Find out more about food labelling , including how the "green, amber, red" code can help you make healthier choices quickly. You also need to make sure that some foods, such as eggs, poultry, burgers, sausages and whole cuts of meat like lamb, beef and pork, are cooked very thoroughly until steaming all the way through.
For tips, read foods to avoid in pregnancy. You may qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen fruit and vegetables at local shops.
You'll also get coupons that can be exchanged for free vitamins locally. You can also find out where to get Healthy Start vitamins near you or general maternity services near you.
Sign up for Start4Life's weekly emails for expert advice, videos and tips on pregnancy, birth and beyond. Page last reviewed: 14 February Next review due: 14 February Home Pregnancy Keeping well in pregnancy Back to Keeping well in pregnancy. Have a healthy diet in pregnancy. There's no need to "eat for 2" You will probably find that you are more hungry than usual, but you do not need to "eat for 2" — even if you are expecting twins or triplets.
0コメント