Nutrition pyramid for pregnant women

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A healthy and balanced diet during pregnancy will help protect and promote the health of both mother and developing baby. Currently, nutritionists have researched and built a nutritional pyramid for pregnant women. In particular, each food group will be recommended to use with a different number of servings to help pregnant women balance the nutritional sources for the body.

1. How important is nutrition for pregnant women?

Women entering pregnancy will experience significant changes both internally and externally, such as fat storage, rapid weight gain, and increased uterine volume. In addition, this is also the period when pregnant mothers need to pay attention to provide adequate nutrients for the body so that both mother and fetus in the womb are always healthy.
When a pregnant woman has a nutritional deficiency that can lead to the following problems:
Giving birth to a child at risk of heart disease, diabetes or obesity Having a child with a high chance of being stunted Child being born underweight or underweight This is also the reason why pregnant women need to pay close attention to their daily nutrition. This should not only be done during pregnancy, but even women who have given birth and are breastfeeding also need a healthy diet to protect the health of both mother and baby.

2. Nutrition pyramid for pregnant women

Like the nutrition towers used for other objects, the nutrition pyramid for pregnant women also includes 7 floors. However, the amount and use of each food group in the pyramid will be expressed relatively differently in each stage of a woman's pregnancy.
Each level of the nutrition pyramid for pregnant women will include the following main food groups:
Sugar and salt Fats Oils Milk Protein foods Vegetables cereals Water For each of these food groups, women During pregnancy, it is necessary to eat a full range of nutrients such as vitamins, fats, starches and minerals. In addition, pregnant women should also balance their daily nutrition by eating a moderate amount of food groups such as salt and sugar, or fat.
Besides implementing a balanced and healthy diet, pregnant women should also actively exercise gentle exercise to improve the health of both mother and fetus.
Nutrition pyramid for each stage of pregnancy: * Nutrition pyramid for the first 3 months of pregnancy: At this time, pregnant women can still maintain a regular diet. However, from the 4th month onwards, the nutritional needs of pregnant women will begin to change.
* Nutrition pyramid for the second trimester of pregnancy: The portion of food groups in the daily diet of pregnant women during this period begins to change significantly. Except for the group of salt, sugar and fat, the other food groups shown on the nutrition pyramid for pregnant women also need to be added to the daily diet. Meanwhile, the diets of the protein food groups, vegetables and grains would need to be increased by one unit, and by 2 units for the dairy group in the nutrition pyramid.
* Nutrition pyramid for the last 3 months of pregnancy: Pregnant women need to increase 1 unit in their fatty diet. Also, add 3 units to the protein and dairy food groups. For the group of fruits and vegetables will be increased by one unit for each type. Finally, increase by 1.5 units for cereal and 2 units for water.
Lactating women will need more water and cereals than others, and the serving size of each will be increased by 3 and 2.5 units respectively. At this time, the diet of milk will increase by 3.5 units and foods containing protein will also increase by 2 units.

3. Principles of nutrition for pregnant women

In addition to following the recommended balanced diet in the nutrition pyramid, pregnant women should also pay attention to some of the following things to ensure comprehensive health for both mother and baby.
Say “no” to potentially harmful foods: These often include raw oysters, salads or unpasteurized milk. In addition, seafood should also be listed on the list of foods to limit eating for pregnant women, because they contain a lot of mercury, which can seriously affect the health of the fetus in the womb. . Each week, pregnant women should only consume about 400g of fish to avoid absorbing metals or mercury into the body.
And yet, pregnant mothers are also absolutely not allowed to use stimulants such as alcohol or tobacco, because they are the leading agents leading to birth defects in young children.
Proper use of vitamins and minerals: These are all very important nutrients for most pregnant women. However, pregnant women should only supplement them with a sufficient amount and strictly according to the doctor's prescription, because excessive use can be associated with a number of worrying health problems for both mother and child. little.
Do not apply a weight loss diet during pregnancy: Weight gain during pregnancy is something that women can hardly avoid. It can make you feel depressed, anxious, stressed, tired and self-conscious about your body. However, there are many ways to help pregnant women get back to their ideal body after giving birth without having to follow a diet to keep fit during pregnancy. Dieting during pregnancy can deplete a number of substances that are important for the development of the fetus. Ideally, you should try to combine healthy nutrition with daily exercise to get in shape after giving birth and still ensure a healthy pregnancy.
Should be divided into several meals a day: During pregnancy, the digestive organs of the pregnant mother may be compressed by the fetus, so it is difficult for you to eat a large amount of food at the same time. during the day. However, the most important criterion for a healthy pregnancy is a complete and balanced diet. Therefore, pregnant mothers should divide main meals into smaller meals during the day to ensure adequate nutrition for the fetus in the womb.
On the other hand, the time of pregnancy also makes the digestive system of the pregnant mother work slower than usual, so you need to eat slowly and should not eat a lot of food at the same time.

4. Important nutrients for pregnant women

Here are some of the top nutrients important for pregnant women, including:

4.1. Calcium

Calcium: For unborn babies, calcium can help build strong teeth and bones. Meanwhile, pregnant women need more calcium to protect bone density and prevent high blood pressure. The recommended daily calcium level during pregnancy is usually 1,000 milligrams (mg), not to exceed 2,500 mg.
Some foods are high in calcium, including:
One cup of low-fat fruit flavored yogurt (345mg) One cup of low-fat plain yogurt (415mg) One cup of regular or flavored milk (300mg) One ounce of Cheddar cheese (204mg) One cup calcium-fortified orange juice (300mg) One cup cottage cheese and 2% milkfat (156mg) 1⁄4 cubes of tofu, prepared with magnesium chloride and calcium sulfate ( 163mg)

4.2. Choline

Choline : Adding choline will help prevent the risk of brain and spinal cord problems in children, also known as neural tube defects. In addition, it also helps the fetus to enhance brain development. For pregnant women, choline promotes bone health and prevents the risk of high blood pressure. The recommended daily intake of choline during pregnancy is 450 mg, not to exceed 3,500 mg.
Here are some choline-rich foods that you should add to your diet, including:
3 ounces cooked pork loin (103mg) 1 cooked egg (272mg) 3 ounces cooked ground beef (83mg) 3 ounces cooked Atlantic cod (84mg) 3 ounces cooked chicken (65mg) 3 ounces cooked salmon (65mg) 1⁄4 cups cauliflower or broccoli cooked greens (40mg)

4.3. Docosahexaenoic Acid (DHA)

Docosahexaenoic acid (DHA): This is one of the omega-3 fatty acids, very useful for enhancing the development of vision and brain for the fetus, and at the same time reducing the risk of heart disease for pregnant mothers. . The recommended daily amount of DHA during pregnancy is 300 mg.
Here are some excellent sources of DHA, including:
3 ounces cooked Coho salmon (740mg) 3 ounces canned tuna (190 mg) 3 ounces cooked blue crab (196mg) 3 ounces Cooked catfish (116 mg) Fortified eggs (85 – 200mg)

Every woman should pay attention to her diet during pregnancy, build a scientific menu to have a healthy pregnancy. In case you want to have a scientific diet, pregnant women should seek nutritionists for advice and more details.
To ensure the best health of pregnant women and fetuses, you should choose to register for all-inclusive Maternity packages at reputable medical facilities to be regularly examined and monitored by doctors for treatment. timely arising and risks occurring during pregnancy and after labor.
At Vinmec International General Hospital, there is a package Maternity service as a solution to help pregnant women feel secure because of the companionship of the medical team throughout the pregnancy. When choosing Maternity Package, pregnant women can:
The pregnancy process is monitored by a team of highly qualified doctors Regular check-ups, early detection of abnormalities The Package Maternity package helps to facilitate convenient for the birthing process Newborns get comprehensive care

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference sources: webmd.com, viendinhduong.vn, medlatec.vn