Dietary Guidelines for Pregnant Women: Scientific Nutrition Arrangement for Ten Months
Pregnancy is a very important and precious stage for both the pregnant woman and the fetus that needs care. Therefore, pregnant women need to pay special attention to dietary arrangements during this special period. The following is the scientific nutritional arrangement of the ten-month dietary guide for pregnant women.
Balanced intake of multiple nutrients
During pregnancy, the nutrient requirements of the pregnant woman\’s body increase accordingly. Therefore, pregnant women should consume sufficient nutrients every day, especially iron, calcium, protein, vitamin D and folic acid. Eating whole grains every day, eating more fruits and vegetables, and appropriately supplementing dairy products and animal protein can allow the fetal organs and blood system to develop and supplement, and can also reduce the risk of birth defects in newborns.
Pregnant women should have a balanced diet to avoid a single food taking over and affecting the intake of other nutrients. For example, eating a lot of sweets can increase the risk of gestational diabetes, making your baby\’s body sensitive to sugar. Therefore, the diet of pregnant women should not only include various food types, but also have a balanced intake of nutrients.
Food safety
A growing fetus is at higher risk of maternal infection than an adult. Pregnant women should avoid eating raw meat and unheated foods to avoid contracting foodborne illnesses such as Toxoplasma gondii and salmonella. Pregnant women should also avoid eating foods containing high levels of mercury, such as whale meat, shark, and shellfish. The toxins can affect the health of the reproductive system of pregnant women and thus affect the development of the fetus.
Pregnant women should handle their diet well to maintain the freshness of food and avoid food spoilage and contamination. Any food that does not meet digestion standards should be promptly stored or thrown away.
Time and frequency of meals
Pregnant women need to divide their meals into 5 to 6 times a day, which will help the body absorb useful nutrients and prevent excess gastric acid from affecting the digestive function of pregnant women. Do not exceed three to four hours between meals. The timing of meals is relatively stable and helps the body maintain a regular schedule. In addition, pregnant women need to reduce their nighttime eating accordingly and try not to eat two hours before going to bed to prevent the body from being unable to digest and absorb food quickly and affecting the health of the mother and fetus.
Appropriate physical exercise
Exercise is good for both pregnant women and the fetus. Moderate physical exercise can strengthen a pregnant woman\’s body to cope with the changes during pregnancy. It can also enhance cardiopulmonary function, relieve stress and sleep, and help pregnant women better deal with discomfort. At the same time, exercise can also increase maternal and child health and fertility during childbirth. Pregnant women can choose appropriate physical exercise methods, such as swimming, yoga, walking, running, etc., and never sit behind a table for a long time.
In general, scientific nutritional arrangements can help pregnant women maintain good health and allow their babies to receive comprehensive supplements and development. In addition, pregnant women should avoid anything that may be detrimental to their health and ensure healthy eating habits, a regular daily routine and appropriate physical exercise. I wish all pregnant women and babies healthy growth.
