This is an automatically translated article.
The article was professionally consulted with Doctor Nguyen Thi Man - Obstetrician and Gynecologist - Department of Obstetrics and Gynecology - Vinmec Danang International General Hospital.Weight gain during pregnancy is strongly related to the health and weight of the baby born. A mother's scientific nutrition, exercise, and rest will help her baby develop optimally.
1. Factors that regulate weight gain during pregnancy
Weight gain during pregnancy of a woman includes the following factors:Baby: 3,200g - 3,600g Placenta: 500g - 900g Amount of amniotic fluid: 900g Enlarged breasts: 500g Uterus: 900g increased blood volume: 1,400g Body fat: 2,300g Extra tissue and body fluids: 1,800g-3,200g
2. Recommendations on nutrition during pregnancy
2.1. The role of proper nutrition in pregnancy When the baby is still in the womb, the baby's nutrition depends mainly on the mother's nutrition. The source of nutrients from the mother will follow the mother's blood through the placenta to provide the baby. Adequate nutrition helps mothers have good resistance, avoid diseases, be strong enough to overcome labor, recover quickly after giving birth, and have enough milk to breastfeed.Furthermore, a mother's good nutrition before and during pregnancy helps her baby not suffer from fetal malnutrition, pregnancy failure and other conditions such as mental retardation and motor retardation.
2.2. Energy requirements and key nutrients The average energy requirement of women is 2,200 Kcal/day. For pregnant women in the second trimester, on average, they need to increase their energy needs by 360 Kcal / day, in the third trimester, they need to add 475 Kcal / day. Providing enough energy needs during pregnancy to ensure weight gain for the mother.
In addition, the rate of weight gain should remain around 0.4kg/week during the second and third trimesters of pregnancy for women with a normal pre-pregnancy weight. For women with a low weight before, the rate of weight gain during pregnancy should be kept at 0.5kg/week, and for women who are overweight, this should be only 0.3kg/week.
Protein: Protein plays a role in the formation of the fetus, placenta, and body tissues of the mother. You should add protein-rich foods such as meat, fish, eggs, milk and legumes. Fat: Fat is necessary in building cell membranes and nervous system for the fetus, providing energy and effective in absorbing fat-soluble vitamins for pregnant women. Pregnant women need to keep their fat levels higher than normal. For the fat component, both saturated and unsaturated fatty acids should be used. Saturated fatty acids can be supplemented through coconut oil, palm oil, animal fat, ... but should not exceed 10% of the energy of the diet. Increase the use of vegetable oils (such as soybean oil, peanut oil, sesame oil, fish fat) to provide many beneficial unsaturated fatty acids for the body.
Dầu cá cung cấp chất béo không no cho cơ thể
Calcium
Calcium is essential for the fetus to build bones and teeth. Therefore, the daily calcium requirement in pregnant women needs to increase by 300mg/day and should reach 1000mg/day. Foods high in calcium include milk and dairy products, fish, legumes and green vegetables. Milk and dairy products, including yogurt, cheese, kefir, and ice cream are good sources of calcium for pregnant women. Folic acid
Folic acid plays an important role in the normal development of the body. When folic acid is deficient, pregnant women are susceptible to macrocytic anemia and cause neural tube defects in the fetus. Pregnant women can supplement folic acid through leafy vegetables, broccoli and white, cabbage, asparagus, fruits such as oranges, bananas. Folic acid requirements for pregnant women need to increase higher than normal: about 600 μg / day. Currently, the use of folic acid supplements for pregnant women with a concentration of 400 μg/day is widely applied worldwide. In addition, it should be noted early in the early days of pregnancy detection and continuously until the 12th week of pregnancy. Vitamin A
The mother's body needs a necessary amount of vitamin A to store and provide for the baby and increase the mother's resistance. The need for vitamin A supplementation in pregnant women is higher than normal, about 800 μg/day. However, if the mother consumes too much vitamin A, there is a risk of teratogenicity. Foods rich in vitamin A such as liver, egg yolks, meat, milk, butter, green, yellow, and red vegetables. Vitamin D
Vitamin D is essential for the absorption of calcium and phosphorus, making an important contribution to bone structure. Vitamin D deficiency will lead to the risk of osteomalacia, osteoporosis, convulsions due to hypocalcemia. The main source of vitamin D for the body (accounting for 80%) is due to synthesis under the skin with the impact of sunlight. Foods of animal origin rich in vitamin D include: cod liver, eggs, butter, milk, fatty fish. Vitamin B1
The need for vitamin B1 in pregnant women should be met enough to prevent edema. To meet enough vitamin B1 levels, pregnant women should use rice that is not too white milled and eat a lot of legumes. Foods that are low in vitamin B1 are processed varieties, such as white milled rice, refined grains or fats, and alcohol. Foods that are rich in vitamin B1 are pork, legumes, vegetables, mold products, yeast, and some fish.
Các hạt họ đậu là nguồn cung cấp vitamin B1
Iron is an essential micronutrient for both mother and child. Foods of animal origin such as meat, animal liver contain relatively high amounts of iron and are easily absorbed. In addition, some processed foods fortified with iron, including nutritional powder, flour, fish sauce, instant noodles... are also important sources of iron, helping to prevent anemia for pregnant women. . Iodine
Iodine plays a very important role for pregnant women. The most serious consequence of iodine deficiency is affecting the development of the fetus. Pregnant women with iodine deficiency have an increased risk of miscarriage, stillbirth, premature birth, or a higher percentage of babies born with mental retardation due to brain damage and low birth weight. Furthermore, babies are born with birth defects, such as paralysis of limbs, slurred speech, deafness, muteness, and crossed eyes. Iodine deficiency also increases the risk of perinatal mortality. Foods rich in iodine are sea fish, seaweed. However, the use of iodized table salt is considered the main solution to prevent disorders caused by iodine deficiency. Iodine requirements for pregnant women need to be higher than normal, about 200 μg/day. 2.5. Diet to ensure weight gain during pregnancy Women during pregnancy should not diet. Meal needs to provide a variety of nutrients, each day should use at least 15 different foods to be able to provide a full range of nutrients, to ensure the need for weight gain during pregnancy. Pregnant women should eat a lot of vegetables, because in addition to vitamins and minerals, vegetables also provide fiber, which helps prevent constipation.
Besides, should not use stimulants such as alcohol, coffee, tobacco. Limit the use of spices such as chili, pepper, garlic, and vinegar. Food processing needs to choose fresh, clean ingredients with high nutritional value, ensuring hygiene and food safety. If the mother has morning sickness, it should be divided into several meals and spread throughout the day. In order for the mother to gain weight during pregnancy in a scientific way, in addition to a nutritious diet and supplementing with essential nutrients for both mother and fetus, pregnant women must exercise regularly, practice appropriate sports. suitable for health such as walking, yoga. This will make it easier to have a baby later in life, as well as maintain a healthy weight during pregnancy. In case women gain too little or too much weight during pregnancy, they should consult a doctor for advice and timely adjustment.
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