How should pregnant women eat enough?

The menu for pregnant women without gaining weight is what we aim for. To ensure a nutritious menu for pregnant women, it is necessary to understand how pregnant women eat enough. Excess weight in pregnancy is the cause of dangerous diseases for both mother and fetus. Therefore, according to research during pregnancy, each day needs to increase about 300-450 calories compared to before.

According to expert analysis, weight gain can be caused by an increase in blood volume, breast tissue cells or the weight of the baby. In the appropriate amount is to gain 4.5 - 9 kg during pregnancy. When the mother gains more or less is not good. However, mainly pregnant women gain 15-20 kg. Others may be stronger.
According to many observations and analyzes, experts say that pregnant women do not necessarily need to double calories to have a healthy pregnancy. You should pay attention to maintain the original regimen and increase the use of the nutritional menu for pregnant women.
The point of contradiction that causes obesity and gestational diabetes to increase is due to the notion that eating a lot of fetuses is enough. The fetal nutrition received from the mother will gradually increase, but not as much as the diet for 2 people. If the baby does not consume all the mother will have excess energy and obesity.
Therefore, pregnant women should eat to maintain a certain amount of calories. It's best to just eat it before pregnancy. Instead, work your way up and slowly through the child's developmental stages. Avoid eating a lot so that the baby is healthy, but the baby does not receive it all, and the mother increases the risk of obesity first.

The menu for pregnant women not to gain weight but to ensure nutrition is also a rather complicated issue. Therefore, the choice of food should be very careful. The less obese your body shape during pregnancy, the faster you will recover after giving birth. Especially when you do not have low self-esteem, the baby is not born moody.
Although the mother needs to gain weight during pregnancy, that weight includes the fetus, placenta, amniotic fluid ... Compared to the initial weight that can be said to the baby 3kg, the mother should gain 1-2kg is good. for health and does not lead to obesity. In addition, obesity during and after pregnancy will increase the risk of depression for pregnant women. Therefore, a healthy diet with less weight gain will bring good mental health for pregnant women and babies.

Entering week 16, the fetus has formed quite full of parts like a complete human. At this time, the nutritional needs of the baby's weight gain will be higher than the first 3 months of pregnancy. From this stage, the mother can increase 3 - 500 calories / day.
Eating a lot during pregnancy is not recommended and food for pregnant women should be noted. Eating raw or contaminated food will harm the health of both mother and fetus. When you violate food hygiene and safety during pregnancy, you will be at risk of facing premature birth or miscarriage.
Unpasteurized milk is not recommended at this time. Use several groups of whole grains. In addition, you should drink pasteurized milk and use it when warm to avoid digestive disorders.

Pregnancy obesity is common in pregnant women due to absorbing too many calories. In fact, the demand for use of both the fetus and the pregnant mother is not so high. So how should pregnant women eat enough nutrients and limit energy reserves is something to be concerned about.
In addition, excessive weight gain will lead to gestational diabetes, high blood pressure and the risk of having to have a cesarean section. Babies born to obese mothers have an increased risk of birth defects or hypersomnia, which increases the risk of microsomia.

Nutritional menus for pregnant women need enough protein, vitamins and minerals, healthy fats, complex carbs and a number of other nutrients. To ensure those nutritional sources, you can refer to the following 13 foods:
Products made from milk through processing and pasteurization Protein and calcium from milk meet the needs of the fetus. So you can refer to products such as cheese yogurt. It's also a healthy source of phosphorus, B vitamins, magnesium and zinc. If you are having problems with lactose intolerance, consult your dietitian.
Legumes are a group of plant-based foods that help the body absorb fiber, protein and iron good for pregnancy. In addition, pregnant women will receive extra calcium and folate to reduce the risk of spinal defects for the fetus. Folate is also recommended to be supplemented before and during pregnancy, especially in the first 3 months to help children have brain development.
Every day pregnant women need to consume 600mcg of folate. This food group contains a lot of fiber, so it is good for pregnant women who are having digestive problems. You can use them as cereal or cook to taste.
Sweet potato Sweet potato is a food that can be used as a substitute for rice but cannot be completely replaced. When using this food you will get healthy vitamin A.
Fatty fish like salmon Salmon is one of the most nutritious fish that is recommended during pregnancy. Besides, you need to pay attention to stay away from some groups of marine fish containing mercury so as not to affect the health and fetus. Salmon also needs to be carefully selected. If the location of this fish is not guaranteed, the risk of mercury poisoning also appears.
Eggs Eggs are easy to find food that is easy to prepare. Moreover, when using eggs, you will be provided with quite a lot of nutrients that the body needs. Try using eggs to create many new dishes to avoid boring repetition.
Dark green leafy vegetables Vegetables with dark green leaves often contain a lot of fiber, vitamins and minerals. They will help your baby absorb nutrients better and reduce the risk of premature birth or low birth weight.
Protein from lean and red meat In addition to protein you will get energy and strength to maintain muscle mass. In addition, red meat contains iron which is good for pregnant women and fetuses. You can combine meat and vitamin C to increase the body's ability to absorb iron.
Fruits that grow in the superfood group Berries are a healthy nutritional group for snacks and snack menus. The glycemic index of this food group is quite low, so it is good for health. Typical among them are blueberries, raspberries, strawberries. You can eat it directly or make a smoothie of your choice.

Whole grains Whole grains Cereals are a rich source of fiber and minerals that are good for the body.
Avocado Avocado is often used in diet menus, but it has many nutritional values. Therefore, food should be added to the menu for pregnant women who do not gain weight.
Dried fruit Fruit after drying will increase calories and some nutrition. At the same time, they are more convenient and can be used as a reasonable snack. However, this food is high in sugar. Therefore, do not eat too much in one use.
Cod liver oil Cod liver oil is extracted with ingredients containing DHA and omega3. These are nutrients that help children develop healthy minds and eyes. If you do not regularly eat seafood, you should use it to ensure adequate nutrition that seafood provides to the body.
However, it is not possible to abuse or drink too much during the day. Excess nutrition will also put you and your baby in danger. Especially the excess of omega 3 will lead to the risk of blood thinning.
Water Water makes up most of the body weight. Therefore, drinking water is essential for everyone. During pregnancy, you should drink enough water to provide the fetus and avoid urinary tract infections. According to statistics, pregnant women need to drink about 2.3 liters of water per day.
Nutrition menu for pregnant women is not too difficult to build. However, if you have difficulty, you can contact a nutritionist.
To protect the health of the mother and baby comprehensively as well as to help the mother feel more secure during labor, Vinmec provides a package Maternity service. With this package, the mother will have regular antenatal check-ups and routine tests to monitor her health. The fetus is monitored for fetal heart rate and uterine contractions with an obstetric monitor at 37-40 weeks of gestation to predict the exact time of delivery. After each examination, pregnant women are analyzed by specialist doctors and advised on nutrition and rest suitable for the mother's condition and the development of the fetus.

Reference source: healthline.com