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Women’s health: nutrition during pregnancy is for all women of childbearing age

During pregnancy, your nutritional needs will increase. Even before you get pregnant, it’s a good idea to do your best to start eating healthy and taking a multivitamin for women. A prenatal multivitamin is a better option during pregnancy.

Let’s start with the recommended daily food intake during pregnancy.


7 or more fruits and vegetables (3 fruits / 4 vegetables)

Fruits and vegetables that are high in vitamin C are best. These include strawberries, melons, oranges, papaya, tomatoes, bell peppers, greens, and broccoli.

9 or more whole grain products

A fortified breakfast cereal that contains iron and folic acid is the best way to start each day. Enriched bread, rice, pasta, and any whole grain product are your other options.

4 or more dairy products

Low-fat or skim milk, yogurt, and cheese are the obvious choices.

60 grams of protein (two or more 2-3 ounce servings of lean meat)

Other sources of protein include eggs, nuts, dried beans, and peas. Do not eat undercooked or raw meat or fish. (NO SUSHI) Don’t eat cold cuts



Some fish are higher in mercury than others. Mercury can cause problems with your growing baby’s brain and nervous system.

Fish to avoid completely:

King mackerel
golden snapper
white snapper

Limitations for eating fish:
Limit your fish intake to 12 ounces per week
Limit your consumption of albacore or tuna steak to 6 ounces per week

The safest fish to eat:

light tuna


Calorie intake should only be increased by 300 per day during pregnancy for the average woman.
Weight gain should be around 28 to 40 pounds for women who are underweight during pregnancy.
Women who are overweight during pregnancy should gain only 15 to 25 pounds.
Weight gain should be around 2 to 4 pounds in the first trimester and 3 to 4 pounds a month for the remainder of the time.
It is difficult to lose excessive weight gain after pregnancy because body fat increases by up to a third during pregnancy.
Breastfeeding burns 500 calories or more per day, making it easy to lose weight.
Consult your healthcare provider about your specific healthy weight gain.

Vitamins and minerals

Consult the RDA chart for your needs during pregnancy.

Folic acid it is of particular concern because a deficiency can lead to neural tube birth defects. Your multivitamin should contain 400 mcg of folic acid. Birth defects happen before you even know you are pregnant, so always take a multivitamin with folic acid during childbearing years.

Vitamin C If taken in doses greater than 500 mg / day, your baby may be born dependent on large amounts of vitamin C.

Iron It is also of particular concern because the average American diet does not provide enough iron during pregnancy. If your prenatal multivitamin does not contain enough iron, your doctor will prescribe an additional supplement. Iron is necessary for you and your baby to have healthy teeth, bones, and blood.

Water It is often overlooked during pregnancy, but it is vital for you and your baby. It carries nutrients from your body to the baby and helps prevent constipation, hemorrhoids, bloating, and urinary tract infections. A minimum of 6 eight-ounce glasses a day is required. The juice can be counted for all 6 glasses, but be careful of the extra calories. Any drink that contains caffeine actually reduces the fluid in your body and cannot be counted towards your 6 glasses.

Calcium you and your baby need it for strong bones and teeth. During pregnancy, you need 1000 mg / day and 1300 mg / day if you are under 18 years of age.

Alcohol consumption

There is no safe time or amount of alcohol to consume during pregnancy. No alcohol is the only way to ensure the health of your baby. The alcohol you drink reaches your baby through the umbilical cord. Alcohol affects the growth of the baby, the baby’s brain, and can cause birth defects. These effects will stay with your fetus throughout its life. FASD (fetal alcohol spectrum disorder) is the name given to anyone affected by their mother’s alcohol consumption during pregnancy. Learning problems, memory retention, and hearing are just a few of the things alcohol can do to your child.


Caffeine in large amounts can lead to underweight babies. It also reduces the amount of vital water in your body. Although it has not yet been proven, some studies suggest that it can harm the fetus. While it is not as dangerous as alcohol, it should be avoided.


Diabetics can have perfectly normal babies like any other woman. There are a few things to watch out for.
1. Keep your blood sugar under control for a minimum of 3 months before you get pregnant.
2. Make sure you get enough folic acid at all times during your childbearing years (400 mcg / d).
3. Don’t let your blood sugar get too high during pregnancy. This can lead to birth defects or your baby to have blood sugar problems.

Ways to control morning sickness

* Eat 6 small meals instead of 3 large ones.

* Do not go without food for long periods of time

* Do not drink liquids with your meals

* Do not eat greasy, spicy or fried foods

* Avoid unpleasant odors

* Don’t get too tired

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