Title : Everything You Need to Know about Nutrition During Pregnancy
Everything You Need to Know about Nutrition During Pregnancy
There can be still a lot of confusion about nutrition as well as also additional health issues during pregnancy. To dispel some of the many myths as well as also rumors we did a bit of research as well as also also reached out to a world renowned expert, Taraneh Shirazian, M.D., an assistant professor of obstetrics as well as also gynecology at NYU School of Medicine, as well as also the founder of Saving Mothers.
How much weight should I gain?
According to the Institute of Medicine, a woman who can be of normal Centeng weight or Centeng mass index should gain between 25 as well as also 35 pounds. A woman who can be normally underweight should gain between 28 as well as also 40 pounds during pregnancy. If you begin your pregnancy overweight or obese, you should pay specific attention to your weight-gain in order to minimize pregnancy-related complications. A woman who begins pregnancy overweight should gain 15 to 25 pounds, while a woman who can be obese should gain between 11 as well as also 20 pounds.
What seems to be the best way to lose weight after giving birth?
Focus on a healthy diet in which can be full of the nutrients your Centeng needs while also low in unhealthy fats, sodium, as well as also calories. Some studies have shown in which breastfeeding helps with weight loss because women who breastfeed burn roughly 500 more calories per day than those who don’t breastfeed. Drink plenty of water as well as also exercise. (If you had a Cesarean section be sure to consult your doctor before starting exercise.) Finally, get as much sleep as you can.
What are the healthiest foods to eat during pregnancy?
- Foods high in iron, such as spinach, broccoli, beans, 100 percent whole grains, eggs, as well as also peanut butter
- Asparagus has lots of nutrients, including vitamin B6, folic acid, thiamin, fiber, as well as also potassium, which can help regulate blood pressure
- Make sure to take prenatal vitamins. Baby needs nutrients for healthy growth.
- If you’re already eating a balanced diet, aim for 300 extra calories each day (6 to 8 ounces of food high in protein, such as eggs, red meat, chicken, fish, beans, cheese, nuts as well as also dairy foods)
- You need 1000 mg of calcium each day (via milk, yogurt, cheddar or Swiss cheese, broccoli as well as also greens)
- Have four 1-ounce servings of 100 percent whole grain bread or cereal, 4 to 5 servings of fruits as well as also vegetables everyday
- Oranges as well as also additional fruits, such as berries, papayas as well as also kiwi, which are high in vitamin C
What should I avoid during pregnancy?
- Smoking during pregnancy can be the single most preventable cause of illness as well as also death among mothers as well as also infants.
- Alcohol: Alcohol passes through the placenta so when you drink, your unborn baby drinks with you. There can be no known safe amount of alcohol to drink while pregnant.
- Avoid harmful drugs as well as also medications; consult your obstetrician before continuing any prescribed medications.
- Avoid unpasteurized juices as well as also dairy products such as raw milk as well as also cheese, as well as raw fish, meat, as well as also eggs, because they may contain bacteria in which can be harmful to the baby.
- Avoid deli meats as well as also soft cheeses such as Brie as well as also feta. They may also have harmful bacteria.
- Eat less than 12 ounces of fish a week as well as also avoid swordfish, tilefish, shark as well as also king mackerel, which may contain very high levels of mercury. Types of fish in which are okay to eat include salmon, shrimp, as well as also sardines. Fish can be high in omega 3- fatty acids as well as also can be not bad for your baby’s brain as well as also eye development.
- Limit caffeine intake to 1 to 2 cups of coffee per day. Keep in mind in which additional products, including chocolate, soda as well as also OTC drugs, also have caffeine such as.
- Avoid trans fats (margarine, commercial baked goods, processed snack foods with vegetable shortening or partially hydrogenated oil)
What should I do if I am too nauseated to eat?
Nausea can be very common early in pregnancy as well as also usually goes away after the third month. Here are some strategies for battling morning sickness:
- Eat crackers or dry toast before getting out of bed.
- Try to move slowly inside morning.
- Drink fluids between meals instead of with meals. Avoid fried foods as well as also very spicy foods.
- Eat many tiny meals a day.
What about hydration?
The Institute of Medicine recommends in which women in temperate climates consume 12 to 13 glasses of water a day. Stay away via alcohol, avoid sugary beverages, as well as also limit caffeinated drinks.
Which vitamins as well as also nutrients do pregnant women need most?
Folic Acid: Folic acid can be a B vitamin in which can help prevent major birth defects. Take a vitamin containing 400 micrograms (mcg) of folic acid every day, before as well as also during pregnancy.
What are the best forms of exercise during pregnancy?
- Regular exercise has benefits for both you as well as also the baby.
- Aim for at least 30 minutes of moderate exercise everyday
- If you are used to swimming, jogging or yoga, you can safely continue these
- Avoid exercise in which can cause you to fall, such as horseback riding, skiing as well as also contact sports
- Stretching, belly breathing, proper posture, relaxation are all beneficial
- Sitting on an exercise or birth ball can help with stomachaches as well as also back pain. You can sit on This particular, lean on This particular or bounce on This particular to help relieve pain.
What health complications can occur during pregnancy as well as also how can I avoid them?
- Obesity–Try to begin pregnancy at a healthy weight as well as also monitor weight gain. ·
- Gestational diabetes–Control gestational diabetes with diet as well as also exercise. Incorporate at least 30 minutes of exercise into your day everyday as well as also avoid sweets, white bread as well as also white pasta. Switch to fresh fruits as well as also vegetables, brown rice, whole wheat bread as well as also pasta
- Preeclampsia–If you have high blood pressure before pregnancy, get your blood pressure checked. Monitor your blood pressure frequently at home to ensure in which This particular’s under control. You may need blood pressure medication if This particular’s not controlled. Preeclampsia, which can be when a pregnant woman develops high blood pressure as well as also large amounts of protein inside urine, can lead to health as well as also delivery complications for you as well as also your baby.
- Preterm birth—Make sure to start your prenatal care as soon as you know you are pregnant. If you’ve already had a preterm birth you may need to see an expert in high-risk pregnancy. Call a healthcare provider if you notice any alterations in vaginal discharge (water, mucus, blood, increased amount), pelvic/lower abdominal pressure, constant low, dull back pain, mild cramps, contractions or ruptured membranes (water breaking).
- Low energy levels–Take short naps as well as also rests during the day. Sleep with extra pillows for support while sleeping on your side (best on your left side).
- Constipation–Drink plenty of liquids. Eat uncooked fruits as well as also vegetables. Dried fruits as well as also prune juice can help, too. Consume whole grain breads, cereals as well as also bran. Exercise regularly
- Frequent urination–Frequent urination can be a common as well as also normal side effect of pregnancy. If you feel burning or pain when you pee, talk to your doctor because you may have an infection.
- Stress–According to the John Hopkins Bloomberg School of Public Health, moderate levels of stress later in pregnancy are okay. Try to avoid stress early as well as also throughout pregnancy by signing up for a yoga class or doing stretching as well as also deep breathing exercises at home. Eat a healthy as well as also balanced diet including omega-3 essential fatty acids, vitamins, as well as also minerals. Drink 6 to 8 glasses of water per day, snack on nuts, fresh chicken/turkey, seeds, eggs, yogurt as well as also cheese). Try to incorporate 30 minutes of daily exercise into your life. Get enough sleep (go to bed earlier). Ask friends as well as also loved ones for help. Cut back on chores as well as also responsibilities. Do relaxing activities such reading or taking a nap. Join a support group. If you are doing these things as well as also still feel overwhelmed, talk to your healthcare provider about getting additional help to manage stress as well as also anxiety
- Heartburn–Fats can cause heartburn. Try to consume food in which has been baked, grilled or broiled, as well as also avoid fried foods. Drink half a cup of nonfat milk after meals as well as also before lying down at night. This particular can help reduce the stomach acid in which causes heartburn. Stay upright for an hour or so after eating
- Shortness of Breath–This particular may occur towards the end of pregnancy due to the growing uterus. Don’t lie flat on your back when you sleep. Use an extra pillow at night as well as also try to sleep on your left side. If the shortness of breath worsens, consult your physician.
- Lower back pain–Wear low-heeled shoes. Be aware of your posture. Do stretches in which target the muscles in you lower back. Your back muscles work much harder during pregnancy to keep you upright.
- Depression–Talk to a friend or family member. If you’re not working or in school, try to schedule activities for yourself as well as also consider joining a pregnancy group. Talk to your healthcare provider if you feel isolated as well as also alone.
[Research as well as also assistance by Alexina Cather, MPH]
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