Feeding the pregnant mother
The mother gets a healthy nutrition ideal for the health and health of the fetus in the first place, the fetus gets the food needed for healthy growth of the mother through the umbilical cord, a mother who is healthy and eating healthy food helps her child to get a strong body and a healthy structure protected from many From the deseases.
The right food for the pregnant mother is balanced food. It contains all the food groups, especially the protein group, the iron-rich food groups, the calcium and the vitamins, whether drinking milk, eating meat, eating fruits and vegetables, bread and fat. As the ideal nutrition of the pregnant mother protects and supports her health, and protects her fetus from the risk of congenital malformations and health problems.
Pregnant women need to adjust the quality of the food intake, not quantity. The pregnant woman should eat a variety of foods, including eating vegetables and fruits daily. She should eat foods rich in proteins such as fish, meat, eggs and cheese, as well as plant proteins such as pistachios and peanuts. The starches are also important in bread, rice, and legumes. The pregnant woman should also take care of the cheese and milk that she provides with calcium, and the food that is important to the mother and the fetus in particular is folic acid, which helps protect against the nervous system of the fetus. And recommends that pregnant women take 0.4 milligrams of folic acid every day before planning for pregnancy and continue to eat until the first three months of pregnancy.
Drinking water is of great importance to the pregnant woman. It reduces the stagnation of the urine and prevents the risk of urinary infections. It also warns against drinking soft drinks, especially in the months of the last pregnancy, because it leads to the retention of body fluids.
The most important food needed by the pregnant woman
Pregnant women need all groups and nutrients, and the most important foods they need are the following:
- Legumes such as lentils, chickpeas, beans, beans, rich in iron, calcium, zinc and folic acid. They contain more fiber and proteins than any other vegetables. Legumes are important to pregnant women and proteins, The health of the digestive system, protects against the problem of constipation and hemorrhoids.
- Egg: Egg is a cheap, easy and fast food product, a good food during and before pregnancy because of its rich content of nutrients, vitamins and minerals, as well as the high quality proteins needed by the fetus to form its body cells, Also, eggs are rich in choline, a substance that promotes brain growth and fetal health in general. Eating eggs also inhibits neural tube defects affecting some fetuses.
- Sweet potatoes: Sweet potatoes are a good source of folic acid, fiber, vitamin C, and vitamin A, the orange color of their carotene content being converted to vitamin A as needed, as opposed to animal sources such as eggs, milk, and liver. May cause damage to the fetus, so sweet potatoes can be consumed without worry.
- Salmon: Salmon is a high-quality protein-rich fish, a good source of good omega-3 fatty acids for fetal noses, and to adjust the mood of the pregnant mother. It is also safe to consume unlike other fish such as swordfish and shark because of its low A component of mercury that may damage the nervous system of the fetus. Safe fish are also canned tuna, but the Food and Drug Administration recommends that no more than 340 g of fish be consumed weekly to avoid a high intake of mercury.
- Whole grains: Whole grains contain a high proportion of proteins and fiber, as well as other nutrients such as vitamin E and selenium, and many plant compounds that protect cells, whole grains, popcorn, oats, barley and quinoa.
- Yoghurt is preferred in milk if it is available, because it contains twice the amount of protein found in normal milk, but yogurt is generally important to the pregnant woman. Because it contains a high calcium content, calcium is taken from the mother’s body with limited bodybuilding. Calcium protects the body of the pregnant mother, prevents loss of calcium from her bones, and helps build a healthy skeleton for the fetus.
- Leafy vegetables: so rich in nutrients including vitamins C, A, K, as well as folic acid, which helps to maintain eye health, examples of green spinach leaves, and baldness.
- Walnuts: Nut is one of the richest sources of omega-3 fatty acids and is a good source of fiber and protein.
- Fruits and vegetables: Pregnant women are advised to consume various colors of fruits and vegetables daily, especially orange, red, yellow, white and purple, to ensure consumption of all nutrients required. Some experts suggest that the consumption of different types of fruits and vegetables affects the taste The child and his desire for food items later, because their flavors enter the fluid surrounding the fetus, which makes it accept these flavors later after birth.
- Fat-free meat: Meat is an important source of high-quality proteins. It is recommended to consume fat-free meat. Beef consumption is also recommended; it contains choline, protein as well as the importance of heating meat before consumption, and eating well cooked meat to avoid risk. Infection of a bacterial or parasitic infection of the fetus such as Salmonella, and Listeria.
A daily diet suitable for pregnant women
In order to be fully functional, the diet should contain the following:
- Two cups of milk.
- One egg.
- 2 servings of red meat, fish or chicken, but not less than 80 grams.
- Variety of vegetables and fruits.
- Some grains.