Maintain a healthy diet for pregnant women in the hot season

For the average person, maintaining a healthy diet and staying healthy during the hot season is not easy, but it's even more difficult for pregnant women and their unborn babies. Each pregnant woman needs to consume 300 calories/day more than the average person. Nausea and vomiting also make pregnant women feel uncomfortable, but eating and absorbing nutrients is still an important task.

Summer Meal Essentials Eat a variety of foods to keep your meals nutritionally balanced. About 6-11 servings of cereal (in Vietnam usually rice and bread); 2-4 servings of fruit, 4 servings of green vegetables, 4 servings of milk and 3 servings of protein (in eggs, pork, fish, poultry, beans, peanuts...) Eat plenty of fiber like cereals, bread, pasta, rice, vegetables. Absorption of multivitamins. However, if you get enough vitamins and minerals from your meals, you don't need to take multivitamins anymore. Eat at least 3 servings of iron-rich foods a day to make sure you get about 27mg of iron each day. Drink at least 4 cups of milk a day or calcium-containing products so that you get about 1000-1300mg of calcium needed by the fetus and for your body. You need about 70mg of vitamin C per day, so eat plenty of sources that contain vitamin C like grapefruit, oranges, strawberries, broccoli, honey, papaya, cauliflower. Eat a lot of foods containing vitamin A. However, if you absorb too much vitamin A, it will cause birth defects in the fetus. Food sources of vitamin A are carrots, pumpkin, sweet potatoes, cantaloupe, spinach, turnips, and beet leaves. Every pregnant woman still needs to get 0.4mg of folic acid per day to protect her baby from birth defects. The food source is dark green leafy vegetables, legumes such as lima beans, black beans... Note: In the summer, you should eat a lot of green vegetables, eat a lot of soup and drink lots of water and smoothies. fruit to ensure a stable amount of water for the body.

Things to avoid during summer meals Limit alcohol intake. Drinking alcohol can put you at risk of premature birth, low birth weight, mental retardation, and other effects. You should limit coffee, do not drink more than 300mg of coffee a day. Chocolate also contains caffeine, so be careful when using it. Even tea and soda you need to take note. Reduce the amount of fat absorbed into the body by about 30%. For example, if you normally consume about 2000 calories, limit fat to 65mg. Do not eat fresh fish, especially molluscs such as oysters and mussels. These foods are popular in the summer because it makes you feel cool, but it contains many disease-causing bacteria. You love a glass of ice cream, a piece of chilled cheese, but stop for a minute before eating it. Make sure it is sterilized. Do not eat foods with high levels of mercury such as shark and swordfish. Daily cholesterol intake should also be limited to 300mg.

When sick, pregnant women need to eat like? During this time, many pregnant women often feel nauseous or have diarrhea, constipation or heartburn that makes eating feel like a torture. But if you do not eat enough, you will not have enough nutrients for the development of the fetus. What should we do now?
Vomiting: Eat crackers, cereal, bread or pretzels before going to bed or when you feel nauseous. Eat small meals during the day, limit stimulants, dry foods. Diarrhea: Eating foods containing a lot of fiber such as pectin, gum, they can increase the amount of water in the body. Foods containing these substances are white rice, oatmeal. Constipation: Eat lots of fresh fruits and vegetables, drink at least 8 glasses of water a day. Heartburn, heartburn: Drink milk before meals and limit foods containing caffeine. Vegetarian during pregnancy Summer, you often turn to vegetarian food to make your body more comfortable, to cope with the heat. But should pregnant women be vegetarian during this season? The answer is that you can still be a vegetarian, but you need to make sure that your baby is still getting enough nutrients.