It is not surprising that a healthy and balanced diet applied by pregnant women right before and during pregnancy will become a wonderful gift for the future development of the baby.
Every spoon you eat, every sip you drink, even every thought and action you take affects the baby in your belly. So in addition to being always cheerful and optimistic, knowing how to exercise appropriately, what should expectant mothers keep in mind in the diet so that the baby inherits the best?
Take a look at some of the issues we’ve raised below to get some more A little experience for pregnant women Please!
1) What should pregnant women with iron deficiency eat?
Iron deficiency during pregnancy It is quite common in pregnant women, especially those who are in poor health or are pregnant for the first time, and have no experience.
If you experience frequent dizziness, lightheadedness, and fatigue, you may have anemia (iron deficiency).
But don’t worry too much about pregnant mothers, you can completely supplement iron by eating enough and properly for pregnant women.
During pregnancy, the body of both mother and baby has a need for more blood than usual, to be able to nourish a healthy baby. So Anemic pregnant women What should I eat to meet the required blood volume?
You can refer to the pregnancy-friendly iron-rich foods in the following list to add to your daily nutritional menu:
- Dark green leafy vegetables: spinach, kale, cauliflower;
- Dried fruits: apricots, plums, raisins, figs;
- Raspberries and strawberries;
- Radishes, potatoes;
- Legumes: peas and lentils, soybeans, etc.
- Eggs, especially yolks
- Meat: especially red meat such as beef and animal liver, pork, chicken and lamb, etc.
- Fish, clams, oysters, scallops and other seafood;
- Cereals, nuts and pasta;
- Oatmeal and wholemeal bread.
In addition, adding vitamin C also helps pregnant women increase the body’s ability to absorb iron. Citrus fruits, tangerines, bell peppers, cauliflower are effective support warriors, pregnant mothers.
And in some cases, you should also use iron supplements to ensure that your body’s absorption needs are met. However, how to use it, how much should be consulted with your doctor!
You can read more about other minerals that are just as important as iron in this article: How vitamins and minerals have “double swords” with pregnant mothers?
2) What should I eat during the first 3 months of pregnancy?
During the nine months and ten days of pregnancy, the baby in the womb will go through many different stages of development, which also corresponds to the nutritional needs of both mother and baby changing from stage to stage.
In particular, during the first trimester of pregnancy, the baby’s organs begin to form, the most important of which is the formation of the brain and spinal cord. So that What should pregnant women eat in the first 3 months? This is a question that many pregnant women are interested in finding out.
The nutrients that pregnant women need especially during the first trimester include iron, folate (folic acid), DHA, zinc, vitamins A, C and D, calcium and protein. And foods that help pregnant women supplement this necessary amount of nutrients include:
- Legumes: peanuts, green beans, black …
- Milk, yogurt, cheese;
- Beef, chicken, seafood;
- Dark green leafy vegetables;
- Oily fish: salmon;
- Fruits, especially citrus: oranges, tangerines, grapefruits;
- Nutritional nuts: walnuts, cashews, macadamia nuts, …
See more: The miracle that nutritious nuts give you during pregnancy
During this time, it is likely that pregnant women will experience symptoms of vomiting, nausea, fatigue and discomfort due to morning sickness. According to my experience, mom can prepare some snacks such as nutritious nuts, dried fruits and citrus fruits to reduce uncomfortable symptoms, and still supplement. essential nutrients and strengthens the immune system.
Building a reasonable menu right from the first days of pregnancy is the basic thing that every pregnant mother needs to do, don’t forget it too!
3) What should pregnant women eat in the second 3 months?
In essence, the foods and nutrients that pregnant women need must be supplemented throughout pregnancy, whether it is the first or second trimester. However, because the baby’s development in this second trimester will be different than in the first three months, the type of nutrients that you need to focus more on will be a little different.
During this period, when the signs of morning sickness have lessened and are almost gone, the mother needs to take advantage of the nutrients that may have been lacking due to the morning sickness in the first trimester.
This is the period when your baby in your womb enhances the development of the nervous system and brain, nerves, circulatory system as well as the formation of bones and teeth. Therefore, you need to especially add foods rich in calcium, vitamin D, magnesium and omega-3.
In addition, essential nutrients such as iron, zinc, folate, and protein are still adequate as in the first 3 months of pregnancy.
Then What should pregnant women eat in the second 3 months? okay? The answer comes from the essential nutrients I just mentioned above. Please refer to the following table for a standard menu during this pregnancy:
|Abundant supply of food
|Milk, eggs, almonds, broccoli, sardines and salmon with bones, tofu, calcium-fortified foods like milk for pregnant women, calcium supplements.
|Lean red meat (beef), animal liver, cooked seafood, legumes, whole grains, dark green leafy vegetables (broccoli, kale, …) and iron-fortified foods.
|Legumes and whole grains, dark green leafy vegetables, including spinach, cabbage, citrus fruits such as oranges, grapefruits, tangerines, nuts and folate supplements.
|Oily fish: salmon, cod liver oil, beef liver, cheese and egg yolks, certain mushrooms exposed to the sun, and vitamin D supplements.
Sunbathe about 15 minutes early every day.
|Omega-3 fatty acids
|Oily fish: salmon, herring and sardines, cod liver oil, flaxseed, chia seeds and omega-3 supplements.
4) What should not eat during pregnancy?
Did you know that, when you are pregnant, what you eat, the baby in your belly eats it. If you eat nutritious food, the baby can also eat, but if you consume unhealthy foods, the baby must also receive the harm from those foods.
So What should pregnant women not eat?? What foods should be avoided during pregnancy? Here is the list you must remember:
- Limit your intake of high-mercury fish: shark, swordfish, tuna, and mackerel.
- Do not eat undercooked foods: fish salad, rare beef, raw eggs, raw vegetables … to avoid infection from animals that can cause infection, premature birth, miscarriage and many other dangerous complications. .
- Limit eating animal organs, should only eat once a week, avoid vitamin A poisoning and pregnancy obesity.
- Stay away from stimulants: alcohol, beer, tea, coffee, tobacco… to avoid bad effects from these substances, which especially affect nerves, heart, diabetes.
- Don’t drink unpasteurized milk or eat unpasteurized cheese as these can cause infections like the raw foods above. Even vegetable juices need to be considered because they also increase the possibility of bacterial infection.
- Limit fast food and processed foods to reduce the risk of diabetes and obesity during pregnancy. Even babies born are susceptible to these diseases.
What pregnant women should not eat, what should be eaten are all issues to be concerned about when you are preparing for pregnancy, and must be done well when you are in this sensitive period. Don’t miss any details.
5) What should new mothers eat?
Pregnancy needs nutrients like this, foods like that need to be avoided. What about after the baby is born, during breastfeeding? What should new mothers eat to ensure health? for both mother and baby?
Actually, after giving birth, you don’t need any special foods. Just choosing any candidate from the list of super nutritious foods is enough to meet the nutritional needs of both you and your little angel.
The key point here is that a mother must balance her calorie and nutritional intake, combined with appropriate gentle exercise, so that both mother and child can achieve their goals.
A few nutritional notes that mothers need to immediately note in their child care handbook:
- The menu must be complete and balanced with nutrients from micro to macro, should not be dieted in the first three months;
- Drink enough water (water, milk, juice) to have milk for breastfeeding. About 6-10 cups a day;
- Add protein-rich foods to restore health after giving birth and maintain health while taking care of your baby. So don’t abstain from eating meat and fish;
- Limit junk food to avoid being overweight and also avoid passing “things” that are not nutrients to the baby through breast milk;
- Eat a lot of vegetables and fruits that have been washed to supplement vitamins and strengthen the baby’s resistance, avoid constipation, which affects the development of the digestive system;
- Healthy snacks for new mothers should be nutritious nuts from nature, which are both “sad mouth” and good for children ^^!
Besides that New-born pregnant mothers should abstain from stimulants, raw food, etc. similar to pregnancy. Because everything you eat and drink becomes a part of breast milk. The baby likes the natural sweetness of your milk, not the bitter taste of tea or coffee, Mom!
Being pregnant, giving birth, and taking care of children is really tough, but it’s worth it, isn’t it? This is like a marathon, you can’t sprint because it’s very long, but you can choose how to handle it at each certain stage. Only then will the mother and daughter happily accompany each other.
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