Do pregnant women need to eat twice?
It is a widely held belief, completely wrong and false. The truth is that during pregnancy a woman should observe good nutrition for two people, since the growing baby gets all its nourishment from the mother through the umbilical cord. If the mother has some lack of vitamins and nutrients, your baby will suffer from this deficiency. If a woman has had trouble keeping its stable weight before pregnancy, you can make a nutritional plan with the help of your doctor and / or midwife.
How much energy needs during pregnancy?
(Actually, speaking of ‘calorie’ is incorrect because the correct term is “kilo calorie” (k cal), which obviously is equivalent to 1,000 calories.)
A woman who is not pregnant needs approximately 2,100 calories daily.
A pregnant woman needs about 2,500 calories daily.
A woman breastfeeds needs about 3,000 calories daily.
Are you pregnant?
Follow your pregnancy week by week: See when the heart starts beating the child, born when her nails or when the light perceived.
What kind of food should pregnant women take?
A well balanced diet should contain something from all the basic food groups: dairy products, fruit, vegetables, fish, meat, eggs, fats and carbohydrates. The pregnant woman needs to eat something from all these food groups every day to get the necessary amounts of energy. Approximately, your diet should be made up as follows, ideally:
10% of calories should come from protein. These are found mainly in meat, fish, eggs, dairy products and legumes.
35% of calories should come from fat. They are found mainly in the butter, oil, margarine, dairy products and nuts.
55% of calories should come from carbohydrates. It is found in bread, pasta, potatoes, rice, corn and other cereals.
During the first three months of pregnancy (and preferably before becoming pregnant) a woman needs folic acid. Folic acid belongs to the group of vitamins B, and is also known as vitamin B9. It is important during pregnancy for the formation of the baby’s nervous system. Folic acid can help prevent spinal cord defects such as spina bifida and other birth defects such as cleft palate or cleft lip.They are good natural sources of folic acid: barley, fruit, green vegetables, orange juice, lentils, peas and rice. It is recommended that all pregnant women take a daily supplement of 0.5 mg of folic acid every day for two months before conception and three months during pregnancy. If a woman has previously given birth to a child with a defect in the vertebral column, the supplement dose should be increased: 5 mg. per day. You should discuss this with your family doctor.
During pregnancy, a woman’s body needs more iron than normally produced because it requires more blood to carry nutrients to your child through the placenta, and because many of them are used by the child himself in his development. Good sources of iron are vegetables such as broccoli and spinach, strawberries, muesli and whole meal bread and mollusks (clams and mussels) and meats. You have to keep in mind that iron is more easily absorbed if taken with vitamin C as a supplement or as a whole or such citrus juice. Tea and coffee can interfere with iron absorption by the intestine. It is often recommended that all pregnant women take an iron supplement every day from the twentieth week of pregnancy. This is not necessary if a woman takes a good diet and a routine blood test shows that you are not anemic. Iron supplements can cause constipation and are not safe when not needed.
Zinc and calcium
The minerals zinc and calcium are also necessary for embryonic development. However, normally you can get enough zinc and calcium by following a varied diet.
What other vitamins and minerals are essential during pregnancy? What foods should be avoided during pregnancy?
It is important to avoid too much vitamin A during pregnancy because it can cause damage to the embryo. Foods that contain large amounts of vitamin A can be taken only occasionally.
How to avoid constipation?
The constipation during pregnancy may be due to hormonal changes that cause reduced bowel movement, difficulty in bowel motility caused by the presence inside the abdomen of the baby and iron treatments that sometimes should be prescribed.
To avoid constipation, take foods rich in fiber such as fruits (kiwis, plums, etc.)., Vegetables, or whole grain bread.
Drink two to three liters of water a day will also help prevent constipation by keeping stools hydrated.
The regular exercise will also help the bowel movement. Swim or walk briskly (without leading to forced march) for twenty or thirty minutes two or three times a week is a good level of exercise.
How much weight should a woman gain during pregnancy?
It is considered normal to have gained 10 to 12 kilos in late pregnancy.
For practical reasons the pregnancy is divided into three periods: No need to obsess about weight gain during pregnancy. Many obstetricians have stopped weighing women other than his first visit because the information is not relevant for problems with the mother or the baby.
However, it is probably best to avoid excessive weight gain, since many women want to return to the same dress size a few months after delivery, in addition to the obese mother if it becomes very intense, may come cause birth complications .
First period runs from the week of gestation 0 to 12, where it is normal to gain 1 to 2 kg.
Second period: going from week 12 to 28, which is normal to gain 300 to 400 grams per week.
Third period: going from week 28 to 40, in this period is normal gain of 1-3 kg per month.
Where do the extra kilos?
Birth weight: 3.5 kg
Increased uterine weight: 1 kg
Placenta: 0.5 kg
Amniotic fluid: 1 kg
Increased breast weight: 0.5 kg
Increased maternal blood: 1.5 kg
Increased maternal fat: 2 kg
Increasing water content in the mother: 2 kg
Total: 12 kg.