What To Eat During Pregnancy

A pregnant woman needs to ensure that her diet provides enough nutrients and energy for her baby to develop and grow properly, and also to make sure that her body is healthy enough to deal with the changes that are occurring.

For a healthy pregnancy, the mother's diet needs to be balanced and nutritious - this involves the right balance of proteins, carbohydrates and fats, and consuming a wide variety of vegetables and fruits. If you are pregnant and your diet may be impacted by ethical beliefs, religious requirements, or health conditions, you should check with your doctor.

A pregnant woman's calorie intake grows during pregnancy. However, this does not mean she should eat for two, i.e. her calorie consumption does not double, it just goes up.

A woman who is not overweight at the start of her pregnancy, should gain between 25 to 35 pounds by the end of the nine months

Weight gain, if the mother is carrying just one baby, varies considerably. A woman whose body mass index (BMI) is between 18.5 and 24.9 should gain from 25 to 35 pounds (11.4-15.9 kilograms) during the nine months. A woman who is overweight at the start of pregnancy should gain between 15 to 25 pounds (6.8 to 11.4 kg).

Weight gain recommendations may also vary, depending on the woman's age, fetal development, and her current health.

Excessive or insufficient weight gain can undermine the health of both the fetus and the mother. (Up to the eighth week of pregnancy the baby is called an embryo, after that, when its major structures have formed, it is called a fetus)

What should I eat during pregnancy?

As mentioned above, the mother should follow a varied, balanced, and nutritious diet, and it must include:

• Fruit and vegetables - she should aim for five portions of fruit and/or veggies per day. They may be in the form of juice, dried, canned, frozen, or fresh. Fresh and frozen (if frozen soon after picking) produce usually have a higher vitamin and other nutrient content. Experts stress that eating fruit is usually better for you than just drinking the juice.


• Starchy carbohydrate-rich foods - including potatoes, rice, pasta, and bread.


• Protein - good animal-sourced proteins include fish, lean meat and chicken, as well as eggs. Vegan mothers should consider the following foods as good sources of protein: Quinoa (known as a "complete protein", it is said to have all the essential amino acids), tofu and soy products. Beans, lentils, legumes, nuts, seeds and nut butters are also good sources of protein. (Beans, lentils and legumes are also rich in iron)
  
  
  Eating seafood reduces anxiety during pregnancy - pregnant women who regularly ate seafood had lower levels of anxiety compared to their counterparts who did not. 


• Fats - should not make up more than 30% of a pregnant woman's daily calories. A high-fat diet may genetically program the baby for future diabetes.
  
  
  A balance of fats, proteins and carbohydrates are important for the developing baby's current and future good health.
  
  
  A high-fat diet during pregnancy raises the risk of stillbirth because the blood flow from the mother to the placenta is reduced.
  
  
  As per Doctor's (Medical Center):
  
  
  - the amount of fat a woman eats before becoming pregnant depends on each person, who should receive an individualized nutritional assessment. For the majority of women, no more than 10% of their daily calorie consumption should come from saturated fat, less than 10% from polyunsaturated fat. Monounsaturated fat is the best.
  
  
  - during pregnancy fat should make up between 25% and 35% of a woman's daily calories. This depends on her carbohydrate goals. Monounsaturated fats are preferable to saturated fats.
  
  
  Examples of foods high in monounsaturated fats include olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocadoes, and many nuts and seeds.


• Fiber - wholegrain foods, such as whole meal (wholegrain) bread, wild rice, wholegrain pasta, pulses, fruit and vegetables are rich in fiber. Women have a higher risk of developing constipation during pregnancy; eating plenty of fiber is effective in minimizing that risk. Studies have shown that eating plenty of fiber during pregnancy reduces the risk (or severity) of hemorrhoids, which also become more common as the fetus grows. Fiber can also help prevent obesity; something the mother should try to avoid.


• Calcium - it is important to have a healthy daily intake of calcium. Dairy foods, such as milk, cheese, milk and yoghurt are rich in calcium. If the mother is vegan, she should consider the following calcium-rich foods, calcium-fortified soy milk and juices, calcium-set tofu, soybeans, bok choy, broccoli, collards, Chinese cabbage, okra, mustard greens, kale, and soynuts.


• Zinc - is a vital trace element. It plays a major role in normal growth and development, cellular integrity and several biological functions, including nucleic acid metabolism and protein synthesis. Since all these functions are involved in growth and cell division, zinc is important for the growth and development of the fetus.
  
  
  The best sources of zinc are chicken, turkey, ham, shrimps, crab, oysters, meat, fish, dairy products, beans, peanut butter, nuts, sunflower seeds, ginger, onions, bran, wheat germ, rice, pasta, cereals, eggs, lentils, and tofu.
  
  
  If you are concerned about your zinc intake, talk to your doctor who may advise supplements.

7 Pregnancy Warning Signs

1. Bleeding

Bleeding means different things throughout your pregnancy. “If you are bleeding heavily and have severe abdominal pain and menstrual-like cramps or feel like you are going to faint during first trimester, it could be a sign of an ectopic pregnancy,” Peter Bernstein, MD, ob-gyn professor at New York's Albert Einstein College of Medicine and Montefiore Medical Center, says. Ectopic pregnancy, which occurs when the fertilized egg implants somewhere other than the uterus, can be life-threatening.

Heavy bleeding with cramping could also be a sign of miscarriage in first or earlysecond trimester. By contrast, bleeding with abdominal pain in the third trimester may indicate placental abruption, which occurs when the placenta separates from the uterine lining.

“Bleeding is always serious,” women’s health expert Donnica Moore, MD, says. Any bleeding during pregnancy  needs immediate attention. Call your doctor or go to the emergency room.

2. Severe Nausea and Vomiting

It's very common to have some nausea when you're pregnant. If it gets to be severe, that may be more serious.

“If you can’t eat or drink anything, you run the risk of becoming dehydrated,” Bernstein says. Being malnourished and dehydrated can harm your baby.

If you experience severe nausea, tell your health care provider. Your doctor may prescribe medication or advise changing your diet.

3. Baby’s Activity Level Significantly Declines

What does it mean if your previously active baby seems to have less energy? It may be normal. But how can you tell?

Some troubleshooting can help determine if there is a problem. Bernstein suggests that you first drink something cold or eat something. Then lie on your side to see if this gets the baby moving.

Counting kicks can also help, Nicole Ruddock, MD, assistant professor of maternal and fetal medicine at University of Texas Medical School at Houston, says. “There is no optimal or critical number of movements,” she says, “but generally you should establish a baseline and have a subjective perception of whether your baby is moving more or less. As a general rule, you should have 10 or more kicks in two hours. Anything less should prompt a phone call to your doctor.”

Bernstein says to call your doctor as soon as possible. Your doctor has monitoring equipment that can be used to determine if the baby is moving and growing appropriately.

4. Contractions Early in the Third Trimester

Contractions could be a sign of preterm labor. “But a lot of first-time moms may confuse true labor and false labor,” Ruddock says. False labor contractions are called Braxton-Hicks contractions. They’re unpredictable, non-rhythmic, and do not increase in intensity. “They will subside in an hour or with hydration,” Ruddock says. “But regular contractions are about 10 minutes apart or less and increase in intensity.”

If you're in your third trimester and think you're having contractions, call your doctor right away. If it is too early for the baby to be born, your doctor may be able to stop labor.

5. Your Water Breaks

You walk into the kitchen for a drink and feel a flood of water rush down your legs. “Your water could have broken,” Ruddock says, “but during pregnancy the enlarged uterus can cause pressure on your bladder too. So it could be urine leakage.” Ruddock says that sometimes water breaking is a dramatic gush of fluid, but other times it is more subtle.

“If you are not sure if it is urine versus a true rupture of the membrane, go to the bathroom and empty your bladder," she says. "If the fluid continues, then you have broken your water.” Call your doctor or go to the hospital.

6. A Persistent Severe Headache, Abdominal Pain, Visual Disturbances, and Swelling During Your Third Trimester

These symptoms could be a sign of preeclampsia. That’s a serious condition that develops during pregnancy and is potentially fatal. The disorder is marked by high blood pressure and excess protein in your urine that typically occurs after the 20th week of pregnancy.

“Call your doctor right away and get your blood pressure tested,” Bernstein says. “Good prenatal care can help catch preeclampsia early.”

7. Flu Symptoms

Our experts say it’s important for pregnant women to get the flu vaccine since pregnant women are more likely to get sick and have serious complications from the flu than other women during flu season.

But if you do get the flu, "don’t rush into a hospital or doctor’s office where you can spread it to other pregnant women," Bernstein says. "Call your doctor first."

Pregnancy and baby

 Congratulations if you're a parent-to-be or a new parent! Becoming a parent can be one of the most wonderful but challenging experiences in life. Many parents have lots of questions in the early days. Here, we give information on the topics new parents most commonly ask about.

Relationships as a new parent

Becoming a parent often puts a strain on relationships, regardless of what they were like before. This can include relationships with your partner, friends or family. But there are ways you can work through tough times and and stay close to your loved ones.

Sex and contraception for new parents

Babies and small children can get in the way of your sex life. You're often tired and stressed, and there aren't many opportunities for intimacy. You and your partner may be happy with the situation, but if your sex life becomes a problem, some changes will be needed.

If you're not planning another pregnancy straight away, you and your partner will need to use contraception, even if you're breastfeeding.

Keeping fit and healthy as a new parent

Being a parent is exhausting and you may have no time or energy to cook, eat properly or exercise. But being active can help you relax. It can also help your body recover after childbirth, and make you feel better and more energetic. And eating well doesn't need to take lots of time or effort.

Coping with stress as a new parent

Small children require a lot from you. Coping with their demands and everything else that's going on around you can be stressful. But there are some techniques you can try to help you cope if you're feeling stressed.

Bringing up a child alone

Bringing up a child on your own can be a challenge, emotionally, practically and financially. But there are several things you can do to take the pressure off.

Rights and benefits for parents

Working out what benefits and rights you're entitled to and making claims isn't always easy.

Meeting other parents

Meeting new people takes confidence, but it's worth it. Being able to share the ups and downs of parenting with other people in the same situation will help you cope with the difficult times and make the good times better.

Planning another pregnancy

If you're planning another pregnancy, you may need a reminder of how to make sure your pregnancy is as healthy as possible, including taking folic acid and eating healthily.

Going back to work after having a baby

Most mothers go back to work at some point. About half do so before their children start school. If you have questions or concerns, it may help to talk to other working mothers. But the most important thing is to decide what's right for you and your family. There are several important issues to consider, including feeding, childcare and flexible working.

Losing a partner or child

The death of someone you love can turn your world upside down and is one of the most stressful and difficult things you can go through. If you've just had a baby, you may find it even harder to cope. But help and support is available.