- Some nutrition tips during pregnancy: There is great importance in dividing the consumption of pregnant food according to the stage of pregnancy (usually the period of pregnancy is divided into three trimesters). In the first trimester, when the fetus's nervous system is being built, the woman must consume vitamins A and B, as well as proteins. In the second trimester, during which the fetus's weight increases, the woman must consume a lot of calcium, iron and sugar. In the third and last trimester, which witnesses the development of the brain system in the fetus, it has a great need for the fatty acid known as omega-3, and therefore, it is desirable to reduce the consumption of sugars and calories. It is very important for a pregnant woman to get complete and balanced nutrition, especially dairy products and multiple types of vegetables and fruits. Pregnant women greatly need some materials, which are: ✔️ Folic Acid (Vitamin B9): Very important at the beginning of pregnancy and even before the onset of pregnancy. It is found in abundance in vegetables, especially spinach, watermelon, chickpeas and eggs. ✔️ Calcium and Iron: Very important for the rapid growth of the fetus, calcium is abundant in dairy products, while iron is found in red meat. Iron and calcium are also found in soybeans and some leaves. Calcium is only effective in the presence of vitamin D and the easiest way to get vitamin D is exposure to the sun for 10 to 15 minutes a day. You can also get it from fish, especially salmon. ✔️ Fluoride: Fluoride contributes to the formation of teeth by changing the nature of calcium crystals and it is preferable to obtain fluoride in the last period of pregnancy and during breastfeeding.
- ✔️ Omega-3: They are complex fatty acids that help in the formation of brain tissue and the cornea of the eye. Fish with high fat content such as tuna, salmon, herring, sardines and mackerel, as well as some types of eggs, walnuts, and seaweed. It is noteworthy that large fish may contain quantities of toxic mercury, and therefore it is recommended to balance eating fish in pregnant women, as eating fish two or three times a week is sufficient to obtain fat and does not lead to the entry of a harmful amount of mercury. ✔️ Calcium in sufficient quantity: Calcium is a necessary component for women and the growing fetus. Calcium is important for building bones, working the circulatory system and muscles, and building and maintaining healthy teeth, so during pregnancy the body's demand for calcium increases. Main sources of calcium: Milk and dairy products (preferably rich in calcium), soy drink and delicious soy food. Other sources of calcium: cauliflower, cabbage, tahini from whole sesame seeds, almonds, sardines with bones. ✔️ Vitamin D: The vitamin dissolves in the fat that is produced in our body when exposed to the sun, ultraviolet rays, which affect the production of the vitamin in the skin. The vitamin is naturally found in few foods; Sources of Vitamin: Fatty fish such as salmon, mackerel and sardines, red meat and egg yolk contain little vitamin D; Fortified foods constitute a good and almost the only source today of vitamin D, as do nutritional supplements that contain the vitamin.Vitamin D deficiency is known and documented in the general population and the proportion in women is relatively high, and it is also known that vitamin D consumption increases with pregnancy. Vitamin functions: participate in the absorption of calcium in the intestine and regulate the concentration of calcium and phosphate in the blood fluid to ensure the level of minerals required in the bones. It is necessary for bone growth, ensures its strength and prevents fractures and bends. Other functions related to the functioning of the immune systems and muscles and the reduction of inflammation. Vitamin D is linked to the operation and regulation of genes.
- Foods prohibited during pregnancy: Avoid eating these foods during your pregnancy: ✖️ Processed meat, which may be contaminated with the Listeria microbe that can infect the fetus. ✖️ Undercooked meat and chicken, as well as raw fish, which may be contaminated with salmonella or toxoplasma. ✖️ Fish loaded with high doses of mercury such as mackerel and shark, and canned tuna to a lesser extent. ✖️ Smoked fish such as herring and salmon, may be contaminated with listeria. ✖️ Raw or undercooked eggs, and foods that contain raw eggs such as mayonnaise and ice cream. ✖️Some soft cheeses such as Roquefort, feta and brie may be contaminated with listeria. ✖️ Milk and dairy products made with unpasteurized milk may be contaminated with listeria. Prohibited Habits of Pregnancy Just as you have to adjust your diet to match your new life as a mother, you must also change some habits that are forbidden during your pregnancy, such as: 🚫 Caffeine consumption: Caffeine is a stimulant and diuretic, which means that several cups of coffee per day can raise blood pressure, increase heart rate, and it also crosses the placenta to reach the fetus. A pregnant woman should make sure to stick to 150 to 300 mg of caffeine per day, to avoid an impact on the development of the fetus's growth, which is the equivalent of two cups of coffee. 🚫 Some medicines are strictly prohibited in pregnancy: Do not try to take any medicine without referring to your doctor, even in the treatment of chronic diseases. 🚫 Smoking: Smoking exposes you to about 4000 harmful chemicals, and may lead to miscarriage or premature birth. 🚫 Carrying heavy things: such as pieces of furniture, especially in the first months of pregnancy. 🚫 Exposure to stress: Stress during pregnancy has many negative effects on your body, so try to avoid it as much as you can, especially work-related stress. 🚫 Exercising strenuously: strenuous exercise may first lead to a reduction in the body's energy and secondly, the occurrence of injuries that harm the pregnant woman and her fetus.
- In the end, a woman must take into account that the correct nutrition during pregnancy affects the fetus, not only at the present time, but also on its future life. Therefore, it must be ensured that it gets all the important nutrients, and in the required quantities.
Tips during pregnancy
The term pregnancy refers to the period during which the fetus develops inside the mother’s womb, and the duration of pregnancy is often about forty weeks or nine months. her fetus during pregnancy.
