A healthy and balanced diet when pregnant is important to support the best fetal growth, development, and physiological changes in the mother. The main aspects of healthy eating behavior during pregnancy are to comply with general and specific pregnancy recommendations for proper weight gain, food safety, and avoidance, consumption of foods containing adequate amounts of energy as well as macro and micronutrients. from harmful substances.
Previous studies have shown that if these behaviors are not followed, the risk of unwanted pregnancy results, including neurodevelopmental problems such as low birth weight, preeclampsia, preterm birth, and disease disorder, fetal alcohol spectrum.
The Canadian Ministry of Health provides a variety of nutritional recommendations to help women meet their increased calorie and nutritional needs.
Additional recommendations include increasing water intake and avoiding food-borne diseases such as raw meat and fish, raw eggs, unpasteurized products, and raw shoots. While these guidelines are available to help women choose a healthy diet, it is not known to what extent women have changed their diet to meet guidelines related to pregnancy.
Changes In Eating Habits During Pregnancy.
When you are pregnant, you eat as a couple, which means your eating habits have changed. Make sure the change is healthy.
10 reasons your eating habits during pregnancy Change:
- Nutritional needs and changes in bowel function – Your body needs more nutrients to feed your growing baby.
- Body desire changes – Remember that you need to balance all your wishes with good nutritional knowledge.
- Change portion size – Eating lighter and smaller portions slower and more often is one of the eating habits that correspond to stomach pain during pregnancy. There will be days when you graze like a child and snack all day long. Sometimes you always satisfy the “always hungry” feeling by eating.
- Calories need to be changed – To ensure adequate nutrition for both, you need to take another 300-500 calories per day.
- Eating habits during pregnancy should include certain nutrients – Your pregnant body needs some nutrients: proteins, carbohydrates, fats, vitamins, minerals (mostly calcium and iron) and water. To balance the diet during pregnancy, you should try to find the right mix of these nutrients: 15% of proteins, 50-60% of proteins and 20-30% of fats, and the recommended daily dose (RDA) vitamins and minerals.
- You need oil change – Your eating habits should also include fat during pregnancy. Some fats (called essential fatty acids) are not only a valuable source of energy but also essential components of vital tissues, especially the brain and nervous system. However, not all oils are created equal. The best nutrition is found in fish oil, nuts, avocados and, all vegetable oils. Dairy products contain less healthy but still essential oils. The least healthy and least necessary fats are fats from meat.
- The need for changes in cholesterol – Your pregnant body and your developing baby need extra cholesterol. Small growing brains need cholesterol. Cholesterol is also a basic component of pregnancy hormones.
The hormones of pregnancy also make and metabolize cholesterol, so it is only natural that your cholesterol levels rise during pregnancy.
- Your proteins need to change – Protein is part of your body and your growing baby’s body. Your baby’s tissues and organs will grow by stacking millions of proteins on top of each other until each organ has reached its full growth. The diet during pregnancy must include protein. Try these food combinations to get complete protein: ·
- Cheese sandwich (whole grains and dairy products) ·
- Cereals and milk (cereals and dairy products) ·
- Whole wheat pasta and cheese (whole grains and dairy products) ·
- Peanut butter sandwich (whole grains and legumes) ·
- Muesli and yogurt (cereals and dairy products) ·
- Bean or lentil soup with whole grain or rice crackers (legumes and whole grains) ·
- Powdered rice (cereals and dairy products) ·
- Beans and rice (legumes and cereals) ·
- Pasta with meat sauce (cereals and meat) ·
- Broccoli in cheese sauce (cereals and dairy products mixed with some vegetable proteins)
- Your carbohydrates need to change – The best sources of complex carbohydrates are pasta, potatoes, cereals, legumes, peanut butter, and seeds.
Complex carbohydrates released over time, along with fructose and lactose, provide slow and steady energy and provide fullness for a longer time, leading to more uniform blood sugar levels and an overall greater feeling of well-being.
- Your iron needs are changing – Iron is needed to produce the extra blood needed to feed your baby and make billions of red blood cells for your baby. Anemia (insufficient blood) or “tired blood” will make the mother tired.
Most women’s eating habits during pregnancy should include twice the amount of iron they normally consume, taking at least 60 milligrams of iron per day, more than anemia or more. It is almost impossible to consume enough iron during pregnancy without eating additional calories. If iron is already bothering your stomach, ask your doctor if it is possible to safely delay taking iron-containing medicines until morning sickness has stopped, since iron is most needed in the second half of pregnancy.
Benefits of having a nutritious diet during pregnancy.
- Good nutrition improves well-being – Poor nutrition reduces physical and mental health since a healthy diet allows people to be more active. Two-thirds of people who eat fresh fruits and vegetables daily do not report mental health problems, this is a report from the Mental Health Foundation, compared with those who have some mental health issues and have generally reported as eating less healthy food. Healthy living can be promoted by making sure that our diet is rich in essential fats, complex carbohydrates, vitamins, and minerals.
- It is expensive not to be healthy – Nearly two-thirds of American adults are overweight or obese. According to the United States Department of Agriculture, a healthier diet could avoid at least $71 billion a year in medical bills and deaths. This number can be underestimated because it only takes into account coronary heart disease, stroke, cancer, and diet-related diabetes. Other nutritional diseases are not included. 75 percent of health spending is spent on the treatment of preventable diseases.
- Helps you control a healthy weight – A nutritious diet with fruits, vegetables, whole grains, dairy products, and protein helps maintain healthy body weight. Janelle Hodovic, a registered nutritionist at the UnityPoint Clinic, says the following about nutrition: “There is no one diet or diet pill or surgery that people can eat what they want while waiting for weight loss and improved weight loss. To achieve these goals, you need a healthy diet and a healthy training program. Use food for your purpose: nutrition. “Healthy Eating Plate describes how to satisfy the best eating habits. If you are thinking of eating something you cannot have in a healthy diet, focus your thoughts again on the food you can have. Give a new note to an old recipe to make it a little healthier. You don’t have to give up your favorite foods, it’s all about balance. Adding a variety of fruits and vegetables to your meals can help you control your weight, blood pressure, and cholesterol.
- Protects your immune system – Our immune system is our defense against disease, but malnutrition is the prevalent cause of immune deficiencies worldwide. Maintaining the immune system requires taking the right vitamins and minerals. A balanced diet with fruits, vegetables, and low-fat foods supports a healthy immune system.
- Delays the effects of aging – Foods such as tomatoes, strawberries, avocados, nuts, and fish contain some vitamins and minerals that are good for the skin. For example, tomatoes contain vitamin C, which helps collagen formation, tighten the skin, and slow down premature aging. The fruits are packed with antioxidants and vitamins, and its consumption promotes cellular regeneration for new skin.
- Energizes you – Our bodies get energy from the food and liquids we consume. The most important nutrients our body uses for energy are carbohydrates, fats and proteins. Carbohydrates, such as whole-wheat bread and starchy vegetables, are best for more energy because they are digested more slowly. Water is required to transport nutrients, dehydration can lead to energy deficiency. Iron deficiency can cause fatigue, irritability, and low energy. Iron-rich foods include shellfish, poultry, green leafy vegetables such as peas and spinach. In order to better absorb iron from these foods, it is also best to consume vitamin C. Remember to include foods rich in vitamin C, such as broccoli, kiwi, peppers, green leafy vegetables, and tomatoes in iron-rich dishes.
- It reduces the risk of chronic disease – Compared to the Centers for Disease Control and Prevention, risk factors for chronic diseases such as type 2 diabetes were increasing at a young age due to unhealthy diet and weight gain. In adults 20-74 years old, diabetes remains the prevalent cause of kidney failure, blindness and, amputation of the non-traumatic lower extremities. Eating habits often occur in childhood and continue into adulthood. Therefore, it is important to teach children the importance of a balanced diet at an early stage.
- Eating healthy positively affects your mood – Dietary carbohydrates increase tension, the content of dietary carbohydrates has a stimulating effect on the body. A diet high in protein, high in carbohydrates, and low in fat has a positive effect on mood, as it leaves enough iron, omega-3 fatty acids, and so on. Foods we eat affect our mood and our moods always affect our food choice. This is because when we are sad we tend to choose unhealthy foods. People who are happier are more likely to choose healthier foods.
- Increase concentration – Food affects our way of thinking. When the body holds too little glucose, the brain cannot get the energy it needs to focus on it. Diets high in fat and cholesterol can seriously damage plaques in the brain vessels, damage brain tissue, and cause paralysis. If fruits and vegetables come all day, your mind will stay healthy and busy.
- Healthy eating can prolong life – Your body needs food to survive, but the process of decomposition or metabolism of nutrients puts pressure on the body. Eating too much food causes more stress in the body and can lead to shorter shelf life, as presented by the Columbia University research if accepted, is the result of 18% of deaths. Being overweight can reduce life expectancy.
In the United States, if you added diet that is rich in nutrients, or does not contain unwanted food, it has a positive effect on experience. During pregnancy, your body is not alone – you have a baby completely attached to it and also feeding from it.
Whatever you do will affect the baby. The list begins with healthy eating habits during pregnancy!
The reasons why your baby in the womb wants you to change diets during pregnancy are as follows:
- Your baby will have healthy eating habits throughout his life during pregnancy – Oddly enough, there are many studies showing that babies tend to adopt and follow their mothers’ pregnancy habits. And the food is no exception. If the fetus “sees” the mother as a responsible adult who chooses milk instead of vodka and cheese sandwiches instead of ice cream, he or she may be concerned about her baby’s breakfast preferences.
- A healthy eating habit during pregnancy protects your baby from many birth and developmental problems – The birth defects, developmental delays, neurological disorders, etc. of the babies of the mothers who applied healthier eating habits during pregnancy. There are lots of confirmed shreds of evidence that the probability of development is very low.
- Healthy eating habits during pregnancy mean more possibilities than a normal birth – More and more people are turning to normal births by cesarean section (C.S). Healthier eating habits during pregnancy means fewer complications and more chances for normal birth without the C.S.
- Also, healthy eating habits during pregnancy will help you have a happier pregnancy lifespan – Tired of nausea, leg cramps, pelvic pain, or constipation? Healthier eating habits during pregnancy will not only keep or minimize these symptoms but also make it easier for your doctor to give you medications if your body continues because it is healthy enough to withstand more medication.
- Balanced eating habits during pregnancy promotes having a healthy weight baby at birth – A baby born at birth carries a greater risk of health and developmental problems than a baby born with a healthy weight. Statistics have shown that the healthy eating habits of the mother during pregnancy affect the weight of the baby during childbirth.
- If you have followed good eating habits during pregnancy, it is easy to lose body fat – One of the biggest challenges for a woman after getting pregnant is to lose body fat and get back to normal shape. Healthy foods during pregnancy not only reduce body fat during pregnancy or lose a few pounds of weight but also help start a post-pregnancy training program.
- It is even harder to get infected if you follow good eating habits during pregnancy – Infection is an important health risk for the health of the mother and baby during pregnancy. However, following a healthy diet during pregnancy reduces the likelihood of
- Lack of healthy eating habits during pregnancy can lead to DNA -related disorders in the baby. Other minerals, such as folic acid, are essential for DNA repair, and the baby is left to the mother. Lack of these nutrients can harm your baby’s natural condition because you don’t follow a healthy diet during pregnancy!
- Your eating habits during pregnancy will affect your baby in old age – Even aging diseases such as osteoporosis; babies with mothers who follow healthy eating habits during pregnancy have been shown to be less likely to get sick.
- Healthy eating habits are cheaper in pregnancy – All nine months of pregnancy, and 12 to 18 months later, is cheaper than following healthy eating habits during pregnancy, keeping your tongue under control, and removing a backpack from your pocket.