Healthy food during pregnancy from craving to birth
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| pregnant woman. |
During the first weeks of pregnancy, the woman finds it difficult to abandon her previous diet and follow a new healthy diet suitable for this sensitive stage that needs a lot of attention and caution, especially in terms of nutrition. A healthy diet during pregnancy helps women enjoy good health during the nine months of pregnancy and ensures that the fetus obtains all the nutrients necessary for its growth, so every pregnant woman must follow a customized diet for her throughout the pregnancy. For lunch regarding the last months of pregnancy.
The healthy foods that the fetus is supplied with during pregnancy are responsible for the health of your child after birth. They also reduce the rate of diseases, which strengthens his immune system and helps the pregnant woman reduce the pain of childbirth and recover faster.
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| pregnancy detection test. |
1/Healthy diet for pregnant women month by month:
The first month:
Nutrition experts advise eating foods that contain folates, such as green leafy vegetables such as parsley, spinach, and watercress, in addition to whole grains and legumes (chickpeas, lentils, and beans).
The second month:
Eat ginger, as studies have shown that ginger achieves the same result as anti-nausea medications. Eat foods rich in vitamin E: There is a strong link between low vitamin E and an increased risk of miscarriage, according to studies and experiments. Some good sources of this vitamin include egg yolks, hazelnuts, raw almonds, olive oil, and avocado.
In the third month:
Make sure to drink enough water, at least 10 cups a day, and it is also better to add fruits and vegetables that are full of fluids to your lunch routine, and this is to keep you and the fetus hydrated.
The fourth month:
Add to your diet iron-rich foods such as legumes and leafy vegetables with every meal, in addition to lemon, which is a source of vitamin C. In addition to eating high-quality proteins such as eggs and organ meats (organic / grass-fed).
Fifth month:
Calcium-rich foods are very necessary for this month for the healthy growth of the fetus’s bones and heart, in addition to the growth of muscles and muscles. Among the good sources of calcium, we find small bony fish such as sardines, dairy, leafy vegetables, and almonds. Be sure to take vitamin C: Be aware that your body does not store vitamin C in your body, so it is necessary to have daily food sources such as tomatoes, broccoli, and oranges.
Sixth month:
Eat more legumes, fruits, and whole grains to prevent constipation.
The seventh month:
Make sure to eat protein-rich foods. Most women need about 80 grams (2.8 ounces) of protein per day for a healthy pregnancy, and eating that much protein per day has been shown to be associated with a lower risk of morning sickness and other complications. And eating low levels of protein may increase the chances of the baby developing high blood pressure later after birth.
Eighth month:
This month, eat more food rich in omega-3 fatty acids because they help in the healthy brain development of the fetus, such as nuts, tan seeds, and salmon fish.
The ninth month:
Be sure to eat garlic and dried raisins in the last month to avoid premature birth. Add dates to your diet because it facilitates childbirth.
2/General advice on feeding a pregnant woman month by month and how to follow a healthy diet:
1_Nutrition in the first trimester of pregnancy:
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| The first trimester of pregnancy |
In most cases, weight does not increase during the first three months of pregnancy, and your diet during this period should be a variety of "fruits, vegetables, proteins, starches, and dairy products." As for the symptoms that may appear during these months, they are represented in fatigue, vomiting, and loss of appetite, but you can overcome them by following these steps: Divide your daily meals into 4 or 5 snacks. Make sure to eat easy-to-digest and low-fat foods such as toast, fruits and vegetables, low-fat meat, chicken and fish, and milk and dairy products as well. The fluids that your body loses during vomiting must be replaced by adequate amounts of water and fresh juices.
2_Feeding a pregnant woman from the fourth to the seventh month:
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| a pregnant woman in the seventh month. |
In the fourth month of pregnancy, some things change, such as continuous vomiting and loss of appetite, so that the pregnant woman begins to regain her appetite, and therefore, the appropriate foods must be chosen for this period, as we mentioned previously. At the beginning of the seventh month, other changes will begin, such as an increase in the size of the fetus, and from here the psychological preparations for childbirth begin. During this stage, you should pay attention to your diet, because it is the only one responsible for reducing the feeling of heartburn, bloating, and constipation as a result of the increase in the size of the fetus. Thus, you can follow the following system :
The breakfast:
- a glass of milk.
- A piece of whole wheat bread.
- eggs.
- fruit fruit.
- A piece of low-fat cheese.
- Vegetables as desired.
The lunch:
- Sliced chicken, fish, or grilled meat, you can also replace the meat with a plate of legumes such as beans or chickpeas.
- plate of salad
- A type of starchy bread, rice, or pasta.
Dinner:
- A cup of yogurt.
- Two fruits, a glass of milk with 3 dates, a cheese sandwich, or a plate of lentil soup.
Snacks: For snacks, you can eat throughout the day, such as fruits, nuts, and vegetables, and it is better to stay away from fast food.
3_8 Snack Ideas for Pregnant Pregnant Feeding Tips in the Final Months:
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| The last months of pregnancy |
Of course, when reaching the last months of pregnancy, a pregnant woman must take care of proper and healthy nutrition, in order to alleviate the symptoms of pregnancy and false birth colic, and also to ensure breastfeeding after childbirth.
- Plenty of calcium sources, such as milk and its derivatives, maintain the health of your bones and form the milk needed to breastfeed your child.
- Reduce as much as possible from fatty and fried foods to avoid any weight gain
- Make sure to drink plenty of fluids and on the other hand reduce the sources of sodium that we find in salt, canned foods, sauces, and pickles, in order to get rid of the feeling of bloating.
- To avoid constipation during pregnancy, you should eat more fiber.
- Divide food into light meals throughout the day to avoid feeling bloated.
- Avoid fatty and fried foods that may cause heartburn, in addition to prenatal anemia.
- Eat meat and chicken, and iron-rich foods such as lentils and other legumes, as well as leafy vegetables such as spinach, and eat lemons, oranges, and green peppers, which are sources of vitamin C.
- And finally, stay away from all the anti-stress and inconvenience. You can also practice yoga and relaxation exercises. This will help you a lot to give birth naturally and without mothers.
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