Pregnant ladies have unique dietary requirements. They need to feed properly not just for their physique, but also for the maturity of their coming child, as well.
The phrase “eating for 2” clearly describes this requirement for higher nutrient intake throughout pregnancy, but some ladies – sadly for them – translate this as devouring as much food as they can stand. While pregnant women are anticipated to get a particular quantity of weight throughout pregnancy, it can be unsafe to gain excessive weight from consuming so much food. Eating for 2 does not mean eating more. It simply means upgrading the quality of their diet. What expecting ladies need to remember is that the infant is not big yet, so its dietary needs are others than those of a grown up.
Pregnancy is supervised by a number of complex processes that demand the mothers to increase their body’s reserves of nutrients in order to satisfy the needs of an enlarging blood supply, the development of maternal tissues, a growing embryo, loss of maternal cells at birth and preparation for lactation. Nutrient shortage might cause issues throughout pregnancy, and these can usually be prevented or assisted if the woman follows a practical diet plan. Some of these health issues include anemia, fluctuating blood pressure, preeclampsia, deep vein thrombosis (DVT), and pregnancy diabetes.
Throughout pregnancy the standard concepts of healthy eating stay the same – a lot of fruits, veggies and entire grains and lean sources of protein. This is assisted by the truth that throughout pregnancy, your body ends up being more effective at taking in nutrients in the gastrointestinal system. Rather, the body does not excrete nutrients to accumulate reserves of minerals and vitamins. However, some nutrients need to be 100% included in a mother’s-to-be diet. These nutrients, such as folate (folic acid), calcium, vitamin D, iron, protein and essential fatty acids (EFAs) are – as the name implies – essential for the morphing of a simple embryo into a living human being.
This is a B-Vitamin responsible with keeping the fetus free of NTDs (neural tube defects), a major anomaly of the brain and the spinal cord. Folate is, therefore, vital to the healthy development of the fetus. Additionally, folate also reduces the risk for many other pregnancy-related concerns, such as preterm birth, low birth weight, or improper development of the fetus.
Women need more of this important nutrient throughout their pregnancy because it helps with their expanding blood volume, and also with the growth of maternal and fetal tissue. Some of the best natural sources for folate are leafy green veggies, citrus fruits, dried beans and peas, and many others, while non-organic form of folate (referred to as folic acid) can easily be obtained from supplements and cereals.
Calcium and Vitamin D
Calcium is another important nutrient for the mother-to-be as it helps with the generation of breast milk, and it also helps maintain the toughness of the bones throughout the demanding phase of pregnancy. Additionally, calcium also provides adequate conditions for the skeletal development of the baby, and helps maintain the circulatory, muscular and nervous systems in good running conditions. Calcium really is an important nutrient for a pregnant woman’s diet, so make sure you get enough of it. Also important to mention here is that if the mother-to-be doesn’t get enough calcium from her meals to support 2 lives (hers, and her baby’s), the infant will obtain the necessary calcium through its mother’s bones, which obviously weakens her.
The vitamin D’s role is that of improving the digestive assimilation of calcium and making the body use calcium more efficiently. You can get good amounts of these 2 nutrients from diary products, although not all dairy products are good sources of calcium and vitamin D.
The 4th nutrient in a pregnant woman’s diet is iron. Iron is important not just for the mother, but for the baby itself as the blood that the baby needs to develop and survive requires iron… lots of it.
The iron helps with the production of hemoglobin, a protein found in the red blood cells and which is responsible of distributing oxygen to the body’s tissues. Iron also assists with the increasing of the quantity of maternal red blood cells, which is needed for the growing of the fetus and placenta.
When a woman is pregnant the iron demand increases (it doubles actually) because the mother’s blood volume expands in order to accommodate the changes in her body, and not having enough iron in these dire moments puts the mother at risks of pre-term delivery and low birth weight. Luckily, though, iron can be obtained in great quantities from foods like red meat, poultry or fish, food that is included in most pregnancy diets available today. There are restrictions, however, to how much of each of these foods you should consume with each meal, and you can find detailed instructions on the right amounts of nutrients in this pregnancy nutrition guide.
Protein is good for anyone to stay strong and healthy, but it’s even more important for expecting women and their babies, especially in the 2nd, and 3rd trimester of their pregnancy. Protein contributes to the forming of strong, healthy muscles, as well as to the production of certain enzymes, hormones, and antibodies.
You can get lots of protein from lean meats, poultry, fish, beans, nuts, low and non-fat dairies, and other food items. Just dose the quantities properly!
EFAs – essential fatty acids – are fats, but fats that can’t be produced by the human body so we have to “manually” supply it with these fats by consuming them. These fats help with normal development of the fetus’ nervous system and eyesight, to put it in simple terms.
These are, by and large, the most important minerals and vitamins (yes, there’s more than this) to include in your diet when you’re pregnant, for the reasons explained at each point above. A pregnant woman who gets the right dosages of each of these nutrients will considerably increase her chances to a complications-free birth and bring to life a happy and strong baby, without suffering any complications herself.