Diet,during,Pregnancy,Save,you health Diet during Pregnancy – Save your baby by correct info

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Getting pregnant, an important moment every wifebeen waiting for in her life. Pregnancy is a beautiful, memorable moments thatwill carve in the memory of each woman. Many people wonder “what should I do?”“How should I eat?” “Are these foods safe for my babies?” Many of the womenwill turn to the elderly who experienced it before. However the correct info isvital to ensure the baby growing well and healthy. Note: FOOD EATEN DURING THEFIRST 3 MONTHS OF PREGNANCY AFFECT THE OUTCOME OF BABY AS THE DEVELOPMENT OFORGAN IS MOSTLY DONE AT THAT TIME!!What is the food requirement for a pregnant woman?Many people believe that during pregnancy the needof food is double the amount as compared to usual food habit eaten by themother. However this is not entirely true. During pregnancy, it’s important toeat a variety of healthy foods. Eating at least three meals a day and healthysnacks is probably the best way to consume a greater variety of foods. It istrue that the amount should be increased but the amount is not necessarilydouble the usual amount and the variety of healthy food is more importantrather than the amount. However try to aim more than minimum requirements in eachcategory in food pyramid. Food Pyramid for Asians Generally a pregnant woman needs 1,800 to 2,800calories daily. During pregnancy the amount of proteins, carbohydrate, mineralsand vitamins are vital for fetal wellbeing. There are few important nutrientsshould be taken adequately during pregnancy which includes:1.      FolicAcid 2.      Iron,Vitamin B123.      Calcium4.      Protein5.      Carbohydrate6.      VitaminCFolic acid is important for development of nervoussystem especially in early pregnancy. So any pregnant mother should make surethey have adequate amount of folic acid by taking folic acid supplement.Studies shown that 600 microgram of folic acid significantly reduces risk ofnervous system malformation particularly neural tube defect (incomplete closureof spine), or anencephaly (absence of brain).Foodthat rich in folic acid:1.     Fortifiedbreakfast cereals2.     Fortifiedwhole-grain breads  3.     Leafygreen vegetables  4.     Driedpeas and beans5.     Citrusfruits and juices, such as oranges and grapefruits  6.     Bananas7.     Cantaloupe8.     Tomatoes Onthe other hand, iron also important as it is one of the component used to buildred blood cells (cells that is responsible to carry oxygen) in an individuals. Formother iron is essential as during the pregnancy maternal blood will be diluted(blood volume expands) and if your iron demands are not met, mother willdevelops iron deficiency anemia (a condition where lack of red blood cellsmanifest by easy fatigability, dizziness, prone to infection). During fetallife iron is vital especially during 7-8 weeks of pregnancy onwards where thebone marrow starts to actively produce red blood cells and this is when oxygen.When the pregnancy reach term (37-42 weeks of pregnancy) mother should rememberthat she will deliver the baby soon and she will lose average of 250-500mL ofblood. When this occurred, it will be major problem for the mother if she hasunderlying anemia (lack of red blood cells) and it is one of leading cause ofmaternal death during pregnancy. So pregnant mother, please take note to top-upyour iron intake during pregnancy. Note: Iron supplement given by health clinic(particularly ferrous sulphate) may leads to constipation, but DO NOT STOPMEDICATION BY YOURSELF!! Try to ask you doctor for newer generation of ironsupplement such as ferrous fumarate.  Foodthat rich in iron:1.     Redmeat2.     Spinach3.     Fish4.     Tofu5.     Driedfruits such as raisins and prunes6.     Nuts7.     Wholegrain, fortified breads and cereals VitaminB-12 also plays an important role in red blood cells synthesis and formation ofnervous system. Lack of vitamin B-12 may leads to megaloblastic anemia (lack ofred blood cells with large size of red blood cell) and demyelination of nervoussystem (loss of nerve covering).  Otherthan that, Calcium is responsible for formation of strong bones and teeth. Whenyou’re pregnant and breast-feeding, you need 1,000 to 1,500 mg a day. That’sabout 40 percent more than most adult women require. Several forms of calciumsupplements are available namely calcium carbonate or calcium citrate. Nevertake oyster shell or bone meal calcium also known as dolomite and calciumappetite because it may be contaminated with lead and other harmful chemicalsthat is harmful to your baby.  Foodthat rich in calcium:1.     Milk2.     Cheese3.     Yogurt4.     Salmon5.     Spinach6.     Broccoli7.     Driedbeans8.     Papaya9.     Orange10. Fruitjuices, breakfast cereals Proteinand carbohydrate also plays important role in pregnancy as it provides energysource for cell formation, tissue growth and brain development. Apart from thatprotein and carbohydrate also provide energy for synthesis of fetal organ andfor mother it is also essential as the basal metabolism increased duringpregnancy state.  VitaminC is also important for iron absorption for both mother and fetal. Usually itwill be prescribed together with iron supplement to prevent iron deficiencyanemia. Foods that are rich in Vitamin C include mango, kiwi and oranges. VitaminA also useful to ensure baby healthy skin, eyesight and bone growth. HoweverNEVER TAKE VITAMIN A EXCESSIVELY as it might cause defects in baby’s bone,heart, nervous system, head and face. Studies suggested that Vitamin A shouldnot be taken more than 5000IU.  What to eat if morning sickness occurred?If morning sickness makes this impossible, tryeating a series of snacks or small meals throughout the day. Remember that youcan get servings from several food groups at once if you eat them incombination. A slice of cheese pizza, for example, would count toward servings inthe grain (crust), vegetable (tomato sauce) and dairy (cheese) groups.  What if I am vegetarian?Fora vegetarian, aim for non-dairy source available for each nutrient requirementbased on food pyramid (above). If you’re a vegetarian, you can continue tofollow your diet during pregnancy and have a healthy baby. But you’ll need toplan and review your food intake. Eating variety of food is the key to maintainadequate nutrients intake per day.  Usuallyvegetarians are having problem to consume enough zinc, vitamin B-12, iron,calcium and folic acid. To overcome these problems, try to practice this tips: 1.      Eat at least four servings of calcium-richfoods each day. Nondairy sources include broccoli, kale, dried beans, andcalcium-fortified juices, cereals and soy products.2.      Add more energy-rich foods to your diet. Thisis particularly important if you’re having trouble gaining enough weight. Goodsources include nuts, nut butters, seeds and dried fruit.3.     Seekadvice on supplements. Many vegetarians need a vitamin B-12 supplement. Aprenatal vitamin that supplements other nutritional needs. Consult yourhealthcare provider for further details. What food to avoid during pregnancy?1.     Undercookedpoultry and ground meat – raw undercooked poultry and ground meat is a sourceof bacterial which are responsible for food poisoning. Salmonella and listeriaparticularly dangerous bacterium during pregnancy. It may cause disseminationto baby’s circulation and may leads to meningitis (infection in a layercovering the brain) eventually miscarriage of the baby.2.     Rawundercooked seafoodFrozenand fresh fish should be cooked properly especially during pregnancy as italmost always contaminated by bacterial and viral. When you cook seafood, 10minutes rule should be applied. This involves measuring thickest part of theseafood and cooking at least 10 minutes per inch thickness at 450°F. Forexample cooking shrimps and other shellfish will take around 3-6 minutes. Fishsuch as tilefish, shark, and swordfish should be avoided as it contains largeamount of chemical contamination such as mercury.3.     Rawfruits and vegetables should be avoided and if consumed it should be washedthoroughly to prevent pesticide poisoning 4.     Fizzydrinks and coffeeHeartburnand indigestion pain is common during pregnancy. It is because the increase ofintra-abdominal pressure. The consumption of fizzy drinks aggravates thiscondition so it is wise to limit fizzy drinks consumption. On the other handfizzy drinks and coffee if taken in large amount (300 mg or three 5 oz. cups ofcoffee) may cause preterm delivery, low birth weight and even worsemiscarriage. 5.     Stayaway from alcoholDrinkingalcohol during pregnancy is dangerous during pregnancy. During intoxication themother may vomit until severely dehydrated. Dehydration is dangerous duringpregnancy as the fluid requirements is more during pregnancy. On the other handheavy alcohol consumption may leads to fetal alcohol syndrome. This syndromecharacterized by facial anomalies, cardiac defect, limbs abnormalities, delayedmotor development and mental deficiency. Avoid drinking more than 40 units aweek.6.     Stayaway from cigarette smokeCigarettesmoking or exposure to its smoke may cause the noxious chemical enters thebaby’s circulation during pregnancy. The exposure may leads to miscarriage, lowbirth weight baby, and even worse may leads to delivery of handicapped baby.  By Mohd Fariz Amri©Diet During Pregnancy