How to do the right diet during pregnancy?

 

How to do the right diet during pregnancy?

When you're pregnant, you have to provide nutrition to two people, not just yourself. So, you are required to eat extra calories than the calories you need before getting pregnant.

But as a woman, you may still have fears about your weight gain and your appearance in the future. But if you help, can you or not, do you go on a diet during pregnancy?

Is it permissible to diet while pregnant?

During pregnancy , adequate nutrition is needed by both you and your developing fetus. So, you are not allowed to try to lose weight through food restrictions during pregnancy.

Most diet plans will probably not only reduce your body weight, but also other nutrients that you really need during pregnancy such as folic acid, iron, vitamins, calcium, protein and other minerals.

What is the ideal weight gain during pregnancy?

You have to provide nutrition to two people How to Diet Right When Pregnant?

Weight gain during pregnancy is often interpreted as a good sign that you are having a healthy pregnancy. However, as reported by Baby Center, it does not mean that you have to eat more.

A study revealed that mothers with body weight exceeding predictions during pregnancy will tend to give birth to babies beyond normal body weight and actually have the potential for complications for both the mother and the baby, so that they give birth by caesarean section or the baby's condition is premature.

The Institute of Medicine itself proposes that normal weight gain for pregnant women is approximately:

• If the mother's weight begins with a lower body weight (with a BMI below 18.5), the mother needs to optimize her weight around 12.7 to 18 kg.
• If the mother's weight starts with a normal body weight (with a BMI of 18.5-24.9), the mother needs to increase her weight by around 11.3 to 15.8 kg.
• If the mother's weight begins with an above normal weight (with a BMI of 25-29.9), the mother needs to maximize her weight around 6.8 to 11.3 kg.
• If the starting weight of the mother is overweight (with a BMI above 30), the mother needs to maximize the weight of around 5 to 9 kg.

It's different if you are pregnant with twins:

• If the mother's weight starts with a normal body weight, the mother needs to optimize her weight around 16.7 to 24.5 kg.
• If the mother's weight begins with a body weight above normal, the mother needs to maximize the weight of around 14 to 22.6 kg.
• If the mother's weight starts with an obese body weight, the mother needs to increase her weight by around 11.3 to 19 kg.
• Then, what should be the reference for eating during pregnancy?

You can start trying from eating with frequent frequency but small amounts. After all, as your pregnancy progresses, there will be less and less room for large portions of food in your stomach. You can start with the following steps:

1. Choose foods rich in fiber, such as beans, wheat, rice, vegetables and fruits.
2. Make sure your daily intake also contains enough vitamins and minerals for you and your fetus.
3. Consume at least 3 iron-rich menus with a total iron content of approximately 27 mg per day. You can get this iron content in foods such as meat, spinach and cereals.
4. You need 220 mg of iodine during your pregnancy for the brain and nerve development of your fetus. You can get this iodine in dishes such as milk, cheese, yogurt, baked potatoes, salmon and shrimp.
5. Consume at least 1 food rich in vitamin C (such as oranges, papaya, tomatoes and strawberries), rich in vitamin A (such as carrots, spinach and pumpkin) and rich in folate per day.

Small portions will help you to consume foods with a variety of nutrients. With daily variations roughly covering:

• 6-11 servings of foods with ingredients similar to bread and cereal
• 2-4 servings of fruit,
• About 4 servings of vegetables
• 4 dishes with milk content. Make sure the food you consume contains 1000 to 1300 mg of calcium every day.
• 3 servings of protein and
• We recommend consuming menus with fat content and frills separately.

Instill in yourself that you will immediately lose weight in the first weeks after you give birth. Also remember that the nutrition you consume is just as important as the weight you gain during pregnancy. Maybe this will ease your anxiety about gaining weight during pregnancy.

 

Tags Healthy Intake