Everything about healthy pregnancy and proper nutrition that a mother needs to know

Pre-natal health care
The key to your child's health care is to take prenatal care regularly. If you think you are pregnant, the first step is to visit a gynecologist. In the first visit of a pregnancy test you will know what month and period you are. (Ultrasound ultrasound that will be done later in pregnancy will help confirm that date). During pregnancy, the doctor evaluates your weight and blood pressure. During pregnancy, you should also have pre-natal tests, including blood, urine, and cervical tests, and at least one ultrasound.

Nutrition during pregnancy
You need about 300 additional calories per day, especially during pregnancy, when your baby grows fast. But if you are overweight, the doctor advises you to eat less calories. Try to have a balanced diet. This regime is:

Lean meat
Fruits
the vegetables
Bread Fortified
Low-fat dairy products
Before you get pregnant, your body needs essential nutrients (especially calcium, iron, and folic acid). Specialists prescribe prenatal vitamins to ensure that you are fully healthy and your baby grows well. It's important to remember that you should eat well during pregnancy.

Calcium
For most women 19 years of age and older, including those who are pregnant, it is recommended that 1000 mg of calcium per day is consumed. Since your baby's calcium needs are rising, you should take calcium intake with your doctor and with calcium supplements.
Good sources of calcium include:

Low-fat dairy products include milk, pasteurized cheese and yogurt
Calcium-reinforced products, including orange juice, soy milk and cereals
Dark green vegetables including spinach, cabbage and broccoli
Dried beans
Almond

Iron
Pregnant women need about 30 milligrams of iron every day. Because iron is essential for the production of hemoglobin, the molecule of oxygenating the red blood cell, red blood cells circulate around the body to transfer oxygen to all its cells. Without enough iron, the body can not produce enough red blood cells and do not receive the body tissues and organs needed for good function. For this reason, it is very important for pregnant women to take iron in a daily diet. Although nutrients are present in different types of foods, iron in the meats can be more easily absorbed into plant foods than iron. Foods rich in iron include:

Red Meat
Chicken
Salmon fish
egg
Enriched grains
Dried beans and peas
Dry fruits
Green vegetables with dark leaves
Grain Fortified Iron Feeds
Folate (folic acid)
Gynecologists recommend that all women, from the age of puberty, and especially those who are planning pregnancy, receive 0.4 mg of folic acid every day. Studies have shown that taking folic acid supplementation 1 month before and during the first 3 months of pregnancy reduces the risk of adverse effects of the fetal neural tube.

The neural tube is formed during the first few weeks of pregnancy, probably before the woman even knows that she is pregnant, and turns into the brain and spinal cord of the baby. When the neural tube does not form properly, the result is a neural tube defect such as Spina Bifida. All pregnancy supplements contain folic acid.

liquids
It is important to take a lot of fluids, especially water during pregnancy. The woman's blood volume is dramatically increased during pregnancy, and enough drinking water every day can help prevent common problems, such as dehydration and constipation.

Sport
The doctor recommends a minimum of 150 minutes of average aerobic activity per week. If you have a very intense aerobic activity before your pregnancy, you may be able to continue your exercise until you talk to your doctor before starting or continuing any exercise.

Sleep
It is important to have enough sleep during pregnancy. You may feel tired too often. This is because your baby's weight is pushing blood vessels and you're tired. Adequate sleep can also help prevent or reduce varicose veins, hemorrhoids and swelling in the legs.

What you need to avoid during pregnancy
Alcohol
One of the most commonly known causes of mental and physical defects is alcohol, which can cause severe disorders in a growing fetus. Alcohol is easily transmitted to the child. Alcohol consumption as well as carbonated drinks can damage the child's growing nervous system.

Avoid cigarettes and nicotine
The dangers of using nicotine and carbon monoxide are:

Zours birth
Low birth weight
Sudden Infant Death Syndrome (SIDS)
Asthma and other respiratory problems in the child
Avoid harmful drugs for the baby
Before pregnancy, you should consult your gynecologist and specialist. Leave a series of medications if necessary, because unfortunately, some drugs increase the risk of early delivery and cause behavioral problems in the fetus. If you smoke, being pregnant may be the motive behind the wrong habit.

Caffeine
High caffeine consumption is associated with an increased risk of abortion. Try to reduce your intake by one or two cups a day.

References:

  1. https://kidshealth.org/en/parents/preg-health.html

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Masoome Rahi

Masoome Rahi

معصومه راهی هستم،کارشناس مترجمی زبان انگلیسی،مدت ۴ سال سابقه ترجمه دارم و اعتقاد دارم تنها راه رسیدن به موفقیت انجام کاریست که بهش علاقه داری

I m masoomeh rahi and im bachelors degree in english translation.i translated in 4 years and i believe that the only way to success is to love what to do