Description
As the fetus grows, more calories are required proportionate to the fetus' growth. An effort should be made to eat a quantitatively as well as a qualitatively balanced diet. It is especially important to eat adequate amounts of food rich in protein, calcium, iron, and vitamins, which are necessary for the baby's growth and development.
Nutrient-rich foods
Protein (meat, fish, eggs, beans): milk, fish, tofu, beans, meat, eggs, cheese, and dried fish.
Vitamins (vegetables, fruit): carrots, bananas, egg yolk, mushrooms, butter, apples, peaches, oranges, strawberries, tomatoes, watermelon, and other fruits, spinach, eggplant, onion, cucumber, lettuce, cabbage, radish, and other vegetables.
Carbohydrates (grains, potatoes): rice, barley, potato, sweet potato, red beans, and bread (wheat, corn).
Iron, calcium (milk, dairy goods, fish eaten with bones): milk, cheese, liver, sardines, shrimp, green vegetables, seaweed, and powdered milk.
Fat (milk fat products): butter, peanuts, walnuts, margarine, and cooking oil.
Foods requiring caution
Salt: Eat less salty foods while pregnant; too much salt can cause edema and gestosis.
Coffee: Interferes with sleep and causes frequent urination.
Cold foods: Cold food is better for morning sickness than warm food, but eating a lot of cold food at once can cause diarrhea.
Spices: Peppers, mustard, ginger, and black pepper are not harmful in small amounts, but such spices should be avoided if the mother has gestosis.
Alcoholic beverages: Negatively affect the fetus and should be avoided.
Cigarettes: Negatively affect the supply of oxygen and nutrients to the fetus and can cause premature birth; smoking should cease during pregnancy.
Nutrition and the working woman
Skipping breakfast and then eating out for lunch spells trouble. Wake up earlier and make an effort to eat breakfast. It is hard to have a balanced meal when eating out, and many restaurants serve foods that contain high concentrations of salt. A healthier alternative is to prepare a lunch. Dinner should also be prepared after considering the nutritional content of breakfast and lunch.
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