What Can Pregnant Woman Eat? “The 7 Best Foods”
“What can pregnant woman eat” is the main goal of prenatal care to have a safe and secure pregnancy. A pregnant woman should consume dairy products with food. They should eat enough fruits and vegetables throughout the day and should have enough meat in their diet.
Pregnant women with malnutrition, including weight loss, overweight or obesity, need to be monitored to get rid of their nutritional problem, in which case they will have a comfortable and trouble-free delivery.
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What effect does the quality of a pregnant woman’s food have on the future of children?
Maternal and child health is taken into account in pregnancy diet programs that are prepared and designed by nutritionists. These programs address not only the issue of fetal weight control and growth balance, but also the prevention of maternal nutritional deficiencies and complications such as varicose veins, nausea and vomiting, hypertension, gestational diabetes, and other complications.
Healthy and adequate nutrition during pregnancy maintains the health and beauty of the mother and ensures the growth of the baby. A pregnant woman needs more food, but her daily diet should not exceed a certain limit because overeating is not only not beneficial but also harmful.
The full development of the fetus is closely related to the nutrition of the mother. Meeting her nutritional needs depends on the nutrients and nutritional value of the mother. Too much food is not a criterion for food to be nutritious.
Some pregnant women try to reduce their normal daily food intake for fear that if they eat too much, their other diet will increase, and on the contrary, another group of mothers will overeat so that their baby does not shrink. The amount of food that every pregnant woman should consume daily varies and is partly related to a woman’s height, weight, and appetite.
What can a pregnant woman eat?
We’ve explained about things not to eat when pregnant before, now we write about the foods that a pregnant woman can eat. The daily nutrition of pregnant women is divided into six groups in terms of importance and nutritional value:
1. Milk and dairy
This group is a source of calcium, phosphorus, protein, and also vitamins A and B2. They are essential for the growth and strength of teeth and bones. Ingredients in this group include milk, yogurt, cheese, ice cream, and curd.
It is recommended to consume at least 3 to 4 servings of this group per day during pregnancy. Each share is equivalent to a glass of milk, yogurt, or curd, about 45 to 60 grams of cheese, one and a half glasses of ice cream. It is better to consume the low-fat type without other starches and sugars.
These are rich in group “A” vitamins and minerals. Includes a variety of leafy vegetables, carrots, tomatoes, squash, potatoes, peas, cucumbers, cabbage, mushrooms, turnips, beets, and a variety of sprouts. Pregnant women should consume an average of 4 to 5 servings a day.
Each serving is equivalent to a glass of leafy raw vegetables, or a vegetable salad, or half a glass of cooked vegetables.
3. Fresh fruits and citrus fruits
These are a source of vitamins, especially vitamins A and C, as well as minerals and fiber. Fruits include apples, grapes, cherries, pears, cantaloupes, watermelons, and citrus fruits. Pregnant women should consume an average of 3 to 4 servings of different fruits a day.
Each share of fruit is equivalent to an apple or orange, or half a glass of compote or cooked fruit, or 3 apricots, or half a glass of grapes, a third of a glass of dried fruit like a variety of leaves. Since fruit contains a lot of fiber, it is effective in preventing constipation.
4. Meat, eggs, and legumes
These are a source of protein and minerals such as Iron and zinc. Ingredients include white and red meat, fish, heart, liver, eggs, and legumes such as lentils, peas, and beans.
The dose for pregnant women of this group is about three servings per day. Each serving is equivalent to 60 grams of red meat or fish or chicken, a glass of cooked beans, or two eggs, or half a glass of nuts.
Protein should be consumed during pregnancy for the fetus and placenta to grow, improve the uterus, breast, and increase the mother’s blood volume. Iron is one of the essential elements for the formation of hemoglobin in the blood. During the last months of pregnancy, mothers transfer large amounts of Iron, which they absorb through food, to the fetus.
Legumes are good sources of essential nutrients needed during pregnancy, especially folate, iron, calcium, and protein.
5. Bread and cereals, rice, pasta, noodles, wheat, barley, and corn
These are the main sources of daily energy.
Bread made from wheat flour and bran is yellowish-brown in color and has high nutritional and vitamin value. Because wheat bran contains a lot of Iron and vitamins of groups B and E. Therefore, besides white bread, it is better to use whole-grain bread such as barley, black bread, and all kinds of whole-grain biscuits.
The consumption of this group for pregnant women is about 7 to 11 shares per day. Each serving is equivalent to a 10 by 10 cm slice of bread, half a glass or about 30 grams of cooked cereal or pasta, or 5 tablespoons of rice. It is better to eat rice with beans.
6. Nuts, oils, butter, and animal fats
These are high in calories.
Nuts such as pistachios, almonds, and walnuts are rich in minerals and vitamins. Its consumption is half a glass per day and is equivalent to 200 kcal. During pregnancy, to maintain a weight balance, you should avoid eating very fatty foods. Because in addition to the digestive system not being able to digest and absorb excess fat, the body also stores excess amounts in the form of fat, which causes obesity.
Therefore, consumption of fats during pregnancy should be done with extreme caution.
Water is one of the most important drinks that pregnant women should drink daily during pregnancy. This kind of drink helps you stay hydrated while pregnant and soothes morning sickness and nausea, especially during the 1st trimester of pregnancy.
Hipregnancy warns you about not drinking enough water and dehydration during pregnancy, as they can put you at the risk of issues like preterm labor. Read more about this kind of drink, on how much water to drink while pregnant.
4 tips for food preparation while pregnant
Although, it is important to know what can pregnant woman eat, it is essential to be aware of the safety tips for preparing your food during pregnancy. Here is a list of some vital tips that all pregnant women should be aware of to have a healthy pregnancy and give birth to a healthier baby. Let’s take a look at the following list;
- Always wash your hands before and after preparing raw foods to avoid food poisoning while pregnant.
- Wash fruits and vegetables thoroughly to make the pregnancy-safe options by removing all soil traces.
- Do not forget to heat ready meals until you see hot steam to kill all the bacteria which may exist in your food.
- It is better to store ready-to-eat foods separately from raw foods to reduce and prevent the risk of contamination.
Hipregnancy recommends you to follow all the above tips, because only consuming pregnancy-safe foods can’t help you to keep your body healthy during 9 months of pregnancy. In other word, the preparation process of food is as important as the safety of food for pregnant women.
As a result, keep in mind the above points all the time you want to prepare your meals.
Scientific studies and evidence show that “What can a pregnant woman eat” has long-term consequences for the health of her children. Because proper nutrition plays a very important role in ensuring the health, achieving the best and most appropriate way of nutrition in the most sensitive period of human life, namely the embryonic period and infancy, is essential.
Pregnant women are advised to follow a variety of diets and use a variety of food groups including bread and cereals, vegetables and fruits, milk and dairy products, meat, legumes, eggs, nuts, fats, and oils.