Nutrition during pregnancy - Babyweb.cz<

Negative effects on the fetus caused by improper nutrition during pregnancy can be manifested even before or during childbirth, but sometimes the consequences of these negative effects can only become apparent in adulthood.

Changes in nutrition in pregnant women mainly consist of changes in the metabolism (metabolism) of nutrients, minerals, vitamins and trace elements. The caloric needs of a fetus are significantly lower than that of an adult, namely only 300 kcal per day. The average energy intake of a pregnant woman should be around 2400 kcal per day. Consuming more or less calories could be dangerous for the development of the fetus.

For an indicative check of a pregnant woman's adequate energy intake, it is usually sufficient to check her weight regularly, at the same time of day and in the same clothes every week. However, overweight women, malnourished women and pregnant women with multiple pregnancies (twins, triplets, etc.) should consult a doctor on an ongoing basis.

A pregnant woman's diet should be regular and balanced, rich in vitamins and minerals. It should contain enough fruits and vegetables. Foods rich in fiber should not be forgotten either. If a woman chooses a balanced diet, it is the healthiest start in life for her child. A balanced diet supports his proper growth and brain development. However, excessive amounts of fat and sugar are not good for either the woman or the unborn child.

Basic components of nutrition:

Proteins are the building blocks of human cells. Therefore, they are also important for the development of the fetus. Their daily intake should be 60 to 75 g. These are contained in roughly 180-250 g of meat. Meat from fish, poultry, lean beef or veal should be preferred. Milk, legumes and cereals are also rich in protein. Nowadays, a balanced diet contains a sufficient amount of protein. Nevertheless, there are women whose protein intake is limited. They are macrobiotics and vegans whose diet also lacks enough iodine, calcium, vitamin B12 and iron, or women with a low socio-economic background, drug addicts and women with severe general illness.

If a pregnant woman is a vegetarian or follows a special diet, she should ideally plan her pregnancy and preferably consult a specialist before becoming pregnant. It should be emphasized that a strongly one-sided diet can have a negative effect on the course of pregnancy.

Fats (lipids) are a broad group of substances. Some of them are indispensable, while others are harmful. So-called essential fatty acids, which are important for fetal brain development, play a big role in pregnancy. A woman cannot create these fatty acids, so she must take them in sufficient quantities with food. The need for fats varies according to the individual weight and the level of physical activity of the pregnant woman. The average daily intake should be 70 g. The restriction should mainly concern animal fats.

A pregnant woman can afford to eat eggs or cheese every day, sometimes she can indulge in a steak. It is better to consume lean meats such as skinless poultry, low-fat dairy products, etc.

Sugars (carbohydrates) are part of glucose, starches and fiber and are the main source of energy. They cover half and often even the vast majority of a person's energy needs, usually 50-80%. A pregnant woman should consume carbohydrates mainly in the form of starches, which are contained in potatoes, cereals, and root vegetables. These foods contain a high proportion of so-called indigestible carbohydrates, which are resistant to digestion by digestive juices. Cleavage only occurs in the large intestine. Sucrose (beet sugar) should make up less than one-fifth of the total amount of carbohydrates taken.

Vitamins are substances that are very important for the human body. Some of them cannot be created by the human body, so we must take them in with food. Their lack manifests itself in various disorders. A mild deficiency is called hypovitaminosis, and a severe form is called avitaminosis. Most vitamins are sensitive to physical and chemical influences. Improper storage and processing of food can degrade the vitamins contained in food.

Vitamin C is very important for tissue regeneration, wound healing and various other metabolic processes. It is irreplaceable in the area of ​​proper growth and important for the development of strong bones and teeth. This vitamin must be supplied to the body daily, as it is quickly washed out of it. The daily dose is around 30 mg. Fresh fruits and vegetables contain the most vitamin C, especially peppers, horseradish, tomatoes, citrus fruits, strawberries, broccoli, potatoes and cauliflower.

Vitamin A is involved in all the main functions of the body. Supports vision, immunity, affects cell growth and division. It is important for the proper development of the fetus's lungs, it affects its immunity. On the contrary, its high intake can have a negative effect on the fetus and, in extreme cases, it can also cause birth defects. An excess of vitamin A in women manifests itself in cracked and bleeding lips, itchy skin, and irritability. The daily dose should be a maximum of 4000 IU. The main natural sources of vitamin A are carrots, parsley, leafy vegetables, cherries, beets, apricots, yellow fruits, eggs, dairy products, fish oil, liver.

Vitamin D is synthesized in the skin with the help of ultraviolet radiation. In food, it can be found in fish oil, liver, egg yolk, milk and butter. Vitamin D increases and maintains the level of calcium and phosphorus in the blood. It also affects the immune system.

Vitamin D deficiency during pregnancy is manifested by a decrease in fetal bone density, slowing of its development and lower birth weight. Children were born with rickets during severe shortages. The daily dose of vitamin D for pregnant women should be a maximum of 400 IU. It also applies here that an excess of vitamin D can have a toxic effect on the fetus. Vitamin D is contained in fish oil, marine fish, egg yolk, butter, milk and dairy products.

There are many B vitamins, but the most important are vitamin B1 (thiamine), B2 (riboflavin), B6 ​​(pyridoxine), B12 (cobalamin) and folic acid. All of these B vitamins are important for a child's brain development. Thiamin helps maintain good feelings, prevents fatigue, maintains appetite and ensures good digestion. Lack of this vitamin causes insomnia, inability to concentrate, melancholy. Thiamin can be found in bran and wheat germ, in potatoes, and in beans. The daily dose for pregnant women should be 2.5 mg. Riboflavin helps burn sugars and regulates energy mechanisms. The maximum daily dose for pregnant women should be around 2.5-3 mg.

Deficiency is negatively manifested, among other things, on the skin (radial wrinkles, peeling of the skin in the area of ​​the nose, ears and forehead) and on the tongue (purple tongue). Pyridoxine participates in many chemical reactions, is part of enzymes and plays a large role in the metabolism of fats and proteins. A lack of this vitamin can be manifested by tingling of the hands, trembling of the eyelids, sleep disorders. Vitamin B6 (pyridoxine) can be found in yeast, wheat germ, bran and black bread. The daily dose should be about 2 mg. Cobalamin (vitamin B12) plays an important role in the regulation and proper functioning of the nervous system. If there is a lack of it, anemia occurs. The daily dose should be 3 mg. Vitamin B12 can be found in meat, milk and eggs. Folic acid is important for the formation and maturation of red and white blood cells in the bone marrow. However, the human body cannot produce this vitamin by itself, which is why the intake of folic acid through food (leafy vegetables, bran, avocado, peas, broccoli, etc.) is important. It is necessary for the growth of the fetus and its proper development. The required daily dose is 400 μg. The administration of folic acid in the first trimester of pregnancy (preferably, however, before pregnancy preconception) is considered to prevent cleft neural tube defects of the fetus.

Minerals and trace elements are essential for life. This mainly includes sodium, calcium, iron, iodine, zinc, phosphorus, magnesium, selenium, etc.

Iron is a very important element that has many irreplaceable roles in the body. The most well-known manifestation of iron deficiency is anemia. This is manifested by fatigue, weakness, fainting, and the diagnosis is based on a blood count. A lack of iron can also lead to failure of the fetus to thrive. The main sources of iron are offal, meat, legumes, leafy vegetables, egg yolk, whole grains, nettles, apricots. A sufficient supply of vitamin C is important for its good absorption.

Calcium is important for the development of bones and teeth, muscles, the heart and the nervous system. It is important for blood clotting and enzyme activity. If a pregnant woman does not have sufficient calcium intake, the fetus must draw calcium from the mother's bone tissue.

The recommended dose for pregnant women is 1200 mg. The main sources of calcium are milk, fermented products, hard cheese, yogurt, cottage cheese, fruit juices.

Zinc is important for growth, wound healing and prevents nausea. In the fetus, it supports the development of the brain and the immune system. The amount of zinc in the mother's blood decreases by about 30% during pregnancy. For women who used hormonal contraception before pregnancy, this amount is even lower. A lack of zinc can manifest itself in reduced immunity and resistance to infections. The recommended daily intake during pregnancy is approximately 10 mg. Its sources are pumpkin seeds, crustaceans, saltfish, wheat germ, bran, legumes, onions, eggs. Food supplements containing zinc can also be used during pregnancy after consulting a doctor.

Iodine is important for fetal brain development. Its deficiency in food can be manifested as swelling of the thyroid gland (goiter). Prevention is the use of iodized salt. However, it should be borne in mind that excessive intake of salt can cause an increase in blood pressure. The World Health Organization (WHO) has set the recommended daily intake of iodine at 200 micrograms for pregnant women. Iodine is contained in vegetables, cheese, eggs, milk, and sea fish.

Magnesium is necessary for building bones, teeth and nails, facilitates the use of oxygen in muscle tissue, participates in the secretion of adrenaline and affects muscle function. The daily intake should be about 400 mg. Deficiency is manifested by cramps in the calves, nervous disorders, weight loss or the possibility of premature birth. The main sources are green leafy vegetables, legumes, various seeds, nuts, whole grains and their products, wheat germ, apples and fish.

Selenium is a trace element that is currently receiving a lot of attention. This is because a relationship between its insufficient intake and the risk of blood clots and tumor growth is described. Natural sources of selenium are corn, wheat germ, onions, seeds, seafood, legumes, whole grains and products, eggs, asparagus.

All necessary vitamins, minerals and trace elements can be taken by a pregnant woman either in a natural form, as part of a well-balanced diet, or in the form of multivitamin preparations that can be purchased at a pharmacy. However, no such food supplement can ever replace a fully balanced diet. Due to the very wide range, choosing a suitable preparation can be problematic. The differences are mainly in their composition and price. It is therefore advisable to consult your gynecologist and choose a product that is recommended for use during pregnancy by professional medical societies. Although this is not usually the case, the most favorable situation is when a woman plans her pregnancy and starts taking these multivitamins before conception. Even the later start of their use, however, does not represent any complication. However, it should also be noted that the winged phrase "too much of everything is harmful" also applies here. If a pregnant woman were to take multivitamin preparations in excessively high doses, they could have an adverse effect on her and the developing fetus.

Liquids are an essential part of a pregnant woman's diet. During pregnancy, the volume of body fluids increases, and therefore the need for their intake also increases. The minimum intake should be 2 liters per day. A sufficient drinking regime ensures adequate hydration of the skin, reduces the likelihood of constipation, the body gets rid of toxins and waste substances more easily, and the risk of urinary infections is reduced. At a time when a pregnant woman plays sports or has increased physical activity, it is necessary to increase her fluid intake above 2.5 liters. Suitable drinks include bottled still water, which should not be too sweet, and fruit teas. We can include soup broths, sodas without caffeine and sugar in the daily fluid requirement. Coffee, black tea and carbonated sodas are completely inappropriate. It is advisable to divide the total fluid intake into smaller portions throughout the day.

Herbal teas are permissible during pregnancy, but it is necessary to consult which herbs are suitable for preparing decoctions. Among the dangerous ones are bulrush, mistletoe, peony, marsh sedge, swallowtail, and sea buckthorn. On the other hand, we consider lemon balm, St. John's wort, chamomile, nettle, fennel, plantain, bitter gorse, yarrow, calendula, basil, shepherd's hen's capsule to be suitable herbs.

Other tastes

Pregnancy is also a specific period in that during its course what a woman tastes changes often and in a very fundamental way. At the same time, the requirements for the optimal composition of the diet are changing significantly. Many women think that this is a signal from the body that it urgently needs a certain food. However, these signals are often unreliable. If a woman has a craving for something unhealthy, she should replace that food with something suitable. Weight gain during pregnancy should be 10-12 kg. If it is higher, it may not be anything serious, but it does not hurt to consult your gynecologist. In today's over-civilized age, many pitfalls from the area of ​​unhealthy nutrition await a pregnant woman, such as various treats: potato chips, hamburgers, sweets, etc. If she was a woman used to consuming these foods should fundamentally change her eating habits during pregnancy.

It is advisable to avoid certain other foods during pregnancy. This is because they may contain substances that are not conducive to pregnancy or are a possible source of infection. Examples include soft cheeses, raw meat and raw eggs. A pregnant woman should eat offal only occasionally, well cooked.

During pregnancy, it is necessary to pay much more attention to the quality of food, both from a biological and hygienic point of view.