Dietary Guidelines During Pregnancy

In some traditions around the world, people often believe that the growth of the fetus is related to the mother's diet, and this statement is correct. A mother’s living and eating habits during pregnancy or breastfeeding will greatly affect the health of her child. Nowadays, the biggest concern of expectant mothers is what food they should consume during pregnancy.

During pregnancy, pregnant women are at high risk of malnutrition. Pregnant women must realize that the fetus is also a life and requires a lot of nutrition to grow. After pregnancy, the fetus is completely dependent on the mother's nutrient pool to share the nutrients it needs. But pregnant women often cannot meet the growing nutritional needs of the fetus. The risk is even higher in certain groups of women, such as those with dietary restrictions, smokers, and those who are underweight/overweight.

Importance of a menu for pregnant women

Knowing what to eat during pregnancy is important to ensure the long-term health of your baby. Because pregnant women pay attention to their diet and avoid overeating during pregnancy, this helps the child develop eating habits in the first 1000 days (from conception to 2 years after birth), and also plays an important role in preventing adult diseases.

If a pregnant woman is too obese during pregnancy, it is likely to cause her child to be born overweight, and even be prone to obesity and poor cardiovascular indexes in adulthood. Proper maternal nutrition ensures that the fetus receives the nutrients it needs to build tissues, organs, and bones during each trimester, and that breast milk during lactation can reinforce the child's related dietary needs.

Pregnant women have greater nutritional needs during pregnancy. But they must know how to regulate their nutritional intake to avoid adverse effects on the fetus. This article mainly introduces the foods that should be eaten during pregnancy, and also provides the nutrients and intake required to give birth to a healthy fetus.

Understand the nutritional components and quality that need to be supplemented during pregnancy

Calorie intake

Healthy pregnant women of normal weight only need a small increase in calories during pregnancy. In fact, pregnant women are advised to regulate their carbohydrate intake to avoid the risk of sudden weight gain. You can replenish your calories by consuming small amounts of protein or high-fat foods. The world standard for calorie intake for pregnant women is:

1. The first three months require a daily intake of 69 kcal;
2. 4-6 months need to consume 266kcal per day;
3. 7-9 months old children need to take in 496kcal per day.

protein

Pregnant women need a lot of protein during the 4th to 9th month of pregnancy. During this period, the fetus requires a large amount of protein synthesis to construct its tissues and maintain fetal growth. Therefore, the international standards for protein intake are as follows:

1. In the first three months, you need to take 1 gram daily;
2. 4-6 months old need to take 8 grams daily;
3. 7-9 months old babies need to take 26 grams per day.

fat

Polyunsaturated fats are essential during pregnancy. Fat is essential for the development of the fetus and the growth of infants and young children. Polyunsaturated fats such as DHA are best for pregnant women.

Several studies have suggested that DHA may be beneficial for infants and young children. DHA is essential for the development of the fetal brain and retina, and even after birth, infants and young children need to utilize the abundant omega-3 fatty acids in breast milk to enhance their cognitive development. A small number of studies suggest that omega-3 intake may reduce a woman's risk of premature birth or postpartum mood problems. It should be noted that pregnant women who smoke are likely to face the risk of reduced fetal DHA concentrations. Pregnant vegetarian women may also be at risk because they do not consume enough fish.

• Many studies agree that women during pregnancy and lactation should supplement 100-200 mg of DHA daily.
• 2-4 servings of fish per week are needed during pregnancy to ensure normal development of the offspring.

iron

Iron is a micronutrient, and micronutrients are also substances that need to be supplemented during pregnancy. Studies have shown that pregnant women need more iron supplementation during the third month of pregnancy. Iron is primarily responsible for transporting oxygen to various tissues in the human body. Unfortunately, iron deficiency is said to be common in infants and children aged 6-36 months. This is why iron supplementation during pregnancy is recommended to improve pregnancy and birth outcomes.

• Insufficient iron intake can have serious consequences for pregnant women, such as insufficient blood and qi.
• The international standard for iron intake is about 27 mg per day on average.
• You can eat more iron-rich foods, such as lean meats, green leafy vegetables, dried fruits and nuts.
• When your blood iron levels become low, your midwife or specialist may recommend iron supplements to prevent iron deficiency.

iodine

Iodine is essential for fetal growth, organ and tissue structure and development. Iodine stimulates a variety of metabolic processes that control heart, muscle and digestive function, brain development and bone maintenance. Studies have found that iodine deficiency can increase the risk of discomfort during pregnancy.

Pregnant women must pay attention to their iodine intake, especially after 12 weeks of pregnancy, because the fetus's thyroid gland begins to function at that time.

• Fish and shellfish are the main sources of iodine and should be consumed more during pregnancy.
• Iodine is also found in vegetables and fruits, and milk, eggs and meat are also minor sources of iodine.
• To prevent iodine deficiency, it is recommended to use more iodized salt and supplement the diet with appropriate amounts of this mineral.

calcium

After 20 weeks of pregnancy, the fetus needs a lot of calcium to build tender bones. After birth, babies also need calcium to grow strong teeth and bones and maintain bone mass in adulthood. Calcium is essential for fetal development, and calcium deficiency has been found to be the main cause of poor bone growth in children. It is recommended to consume 18 mg of calcium per day before 50 weeks of pregnancy, and maintain a daily intake of 18 mg from 330 weeks to before delivery. Milk and its derivative products are the main sources of calcium.

During pregnancy, you can supplement calcium through the following foods:

• Milk, cheese and yogurt
• green leafy vegetables
• Soy Calcium Concentrate Drink
• Bread and flour fortification
• Fish bones, such as sardines

Vitamin D

Pregnant women and breastfeeding mothers need to take 10 mg ofVitamin D. Our skin can absorb vitamin D when we are exposed to sunlight. Therefore, seasonal factors may affect our vitamin D intake and increase the risk of vitamin D deficiency.

• Vitamin D helps regulate the levels of calcium and sulfate in the body, which are necessary for developing bones, teeth and healthy muscles.
• Pregnant women should do more light outdoor activities in the morning.
• During pregnancy, you should eat more foods rich in vitamin D, such as oily fish, eggs and red meat.

Folic acid

Folic acidIt plays a key role in many metabolic reactions of fetal cells. These chemical processes can promote the differentiation, development and synthesis of fetal cells. This is why folic acid deficiency can affect the development of a baby's nervous system.

The use of folic acid supplements is considered safe. Ideally, it is recommended to supplement no more than 2 mg of folic acid daily in the first two months of pregnancy. During pregnancy, 800-400 mg of folic acid tablets should be taken daily. Food sources of folic acid include:

• green vegetables
• Fruits (such as citrus)
• 穀物
• viscera

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