Dyt. Serkan Sıtkı Şahin / meat
Inadequate and unbalanced nutrition before and during pregnancy brings many health problems for mother and baby. There is a close relationship between the diet before and during pregnancy and the baby’s birth weight, brain development and health.
Here are 5 simple ways to eat healthy during pregnancy for you and your baby.
Take a prenatal supplement
you need such as folic acid, iron, zinc, iodine, vitamin D, calcium and vitamin A Take a prenatal supplement that will ensure you get the vitamins and minerals you need. The recommended daily requirement for vitamin A is 770 micrograms (mcg). This corresponds to approximately 2,565 IU (International Unit). You should avoid taking more than the daily requirement because large amounts of vitamin A can be harmful to pregnant women.
Watch your weight
Moms only need to consume 300 extra calories a day to support their baby’s development (that’s a bowl of yogurt and a piece of yogurt) equivalent to fruit). Normal weight women need to gain 10 to 15 kg while pregnant; Those who are overweight have to gain less weight. If you are overweight, your doctor will likely suggest you lose weight based on your pre-pregnancy weight.
Eat a variety of foods
Just follow the food pyramid. Aim to eat 6 to 10 servings of whole grain or fortified bread and pasta each day; at least 3 servings of vegetables and 2 servings of fruit; 3 to 4 servings of protein foods such as meat, fish, and dried beans; and 3-4 servings of milk or yogurt.
Limit your fat intake
Fat should not make up more than 30% of your total daily calories. Limit high-fat foods, especially butter, cream, and sauces.
Drink plenty of fluids
Aim to drink 6 to 8 glasses of water a day. Water is best. Limit your consumption of caffeinated beverages.
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