Nutrition for the health of pregnant women and babies

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Extract from the article: During pregnancy, food choices matter more than ever. They influence the health of the mother and the growth of the baby. Eating a balanced diet means choosing meals and snacks that are rich in essential nutrients. This helps you stay in shape and...

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During pregnancy, food choices matter more than ever. They influence the health of the mother and the growth of the baby. Eating a balanced diet means choosing meals and snacks that are rich in essential nutrients. This helps you stay in shape and supports your child's development. Adopting a healthy diet is essential for your well-being.

Healthy eating does not mean eating for two. Reducing calories is the last thing you should do. Instead, focus on eating a varied and nutrient-rich diet. According to guidelines, calorie requirements increase gradually. A pregnant woman needs about 340 extra calories per day in the second trimester. This number rises to about 450 extra calories in the third trimester. Eating healthier is more important than eating more.

Eating habits and foods to prioritize

For a balanced diet, variety is the first rule. Aim for a mix of proteins, carbohydrates, fats, minerals, and vitamins. An easy way to do this is to fill half your plate with fruits and vegetables. The other half is for grains and proteins. Certain foods are essential. Protein intake is important. Eggs and legumes such as lentils are good sources. Protein is also found in local foods such as akpan or Egblè.

Whole grains, which are higher in fiber, should be preferred. Whole wheat pasta or quinoa are good choices. Opt for sorghum or corn-based dishes. A daily intake of 27 milligrams of iron is necessary. Spinach, lentils, or brown rice help to achieve this goal.

For vegetables, consider ademe or gboma leaves and baobab. They are rich in nutrients. Sweet potatoes, a source of vitamin A, are also an excellent choice. Healthy fats from oily fish such as sardines or mackerel and vegetable oils such as palm oil aid fetal development.

What to drink?

When it comes to drinks, water is still the best option. It helps prevent constipation and eliminates toxins from the body. Caffeine consumption should be kept below 200 milligrams per day, the equivalent of about two cups of filter coffee. Alcohol should be avoided, for your own health and especially for the health of your unborn baby.

A healthy and balanced diet

A well-balanced diet provides everything you need. If you are vegetarian, you will need to adapt your eating habits. Beans, tofu, and nuts are good sources of protein. The healthy fats found in oily fish and olive oil help with fetal development. Women pregnant with twins need to consume around 600 extra calories per day throughout their pregnancy. Cravings are normal and it is okay to indulge in moderation. If you have an eating disorder, it is recommended that you consult a healthcare professional.

Source: « Pampers.fr »