The best diet for pregnant and breastfeeding women

The best diet for pregnant and breastfeeding women

Diet for pregnant and breastfeeding women

There is no doubt that both pregnant and breastfeeding women need a healthy and proper diet, as maintaining an integrated nutrition during this critical period of time is one of the most important things that we should not overlook, especially during pregnancy, a pregnant woman is at the most needy of proper food. Health during this period, so she needs throughout the nine months of pregnancy to eat foods that can provide her with the energy required to face the troubles of pregnancy and the formation of the fetus, despite the important role played by nutritional supplements and vitamins that are consumed by women in this sensitive period, so from Through what follows in this detailed article, we will learn together from our site cultural information on the proper diet for both pregnant and breastfeeding women.

Proper diet for a pregnant woman

There is no doubt that a pregnant woman needs a lot of very important nutrients, whose role is to help build a healthy, healthy child, free of diseases thanks to God, and through the following we will get to know the most important foods that a pregnant woman should be careful to eat during pregnancy :

Vegetables and fruits

 It is one of the most important foods that contain a large amount of fiber, which helps a pregnant woman to digest better, and reduce constipation, and it also contains many minerals and vitamins that have a very important role during pregnancy. You eat these vegetables and fruits in all their forms and conditions, and it is also preferable to eat them without cooking and what needs to be cooked are cooked quickly in order to retain a large amount of its benefits.

Carbohydrates

 Foods that contain a large proportion of carbohydrates are foods that provide the body with a lot of fiber and vitamins, which are among the most important elements for a pregnant woman's body and the proper growth of the fetus, and which are also among the most prominent foods that increase the feeling of satiety in a pregnant woman without entering her body with a large amount of calories Calorific foods, including oats, bread, pasta and rice, as well as potatoes and potatoes, which are among the most important foods that contain carbohydrates.

Diet for pregnant women

Protein foods

One of the most important elements that must enter the body of a pregnant woman on a daily basis are protein foods, including meat of all kinds, eggs and all kinds of fish, leguminous grains and various nuts, but of course low-fat protein foods are preferred, and fish must be checked more than once a week, and fish is preferred Those that are devoid of the element of mercury, which has a bad effect on the fetus, and the pregnant woman must also be advised of the need to adhere to good cooking of all different types of meat in order to preserve the safety of her and the fetus.

All dairy products Dairy products of all kinds are very important foods for the expectant mother, as they contain a very large percentage of the element calcium that is very important for her and the health of her fetus, including milk, all kinds of cheese and yogurt, but be careful to avoid blue cheese among the types Different cheeses that a pregnant woman can eat.

The most important and important elements of a pregnant woman that she needs

There are some important elements in food that the body of a pregnant woman needs in a large proportion during pregnancy, and these elements include:

Folic acid

One of the important elements for the formation of the brain and spinal cord region in the fetus, as it has a prominent and effective role in the formation of red and white blood cells, and reduces the chance of birth defects common in newborns, and it is found in nuts, green leafy vegetables, legumes, citrus fruits and grains as well.

Elemental calcium

Of the very important elements, which is one of the most important components of teeth, bones, and all functions of the muscular, nervous and circulatory system in a great way.

Iron is a very important element for a pregnant woman as it works to prevent her from developing acute anemia, which can afflict many women during pregnancy, and it is known that iron deficiency causes weakness and severe exhaustion for the pregnant woman, and weakens her immune system significantly, It is found in meat, beans, brown honey, apples, and eggplant.

The diet of a nursing woman

There are some very important foods for a breastfeeding woman that she must be careful to eat throughout the breastfeeding period, and the most important of these foods include:

Salmon fish

As it is a type of fish that includes beneficial fats for the body, which gives a strong and healthy growth of the nervous system of the infant, and may also improve the mood of a nursing mother, knowing that salmon has a percentage of the element of mercury, but it is less than its counterparts from other fish Which the nursing mother must be careful not to eat.

Low-fat dairy

It is preferable for breastfeeding mothers to eat large quantities of low-fat dairy, as it contains a large proportion of vitamin D, calcium and protein that the nursing mother needs without a noticeable increase in her weight.

Lean meats

As these meats are rich in iron and protein, which are required for the needs of a nursing mother.

Legumes of all kinds, as they are one of the very rich and inexpensive sources of the important element of iron during breastfeeding.

Oranges are an essential fruit for a breastfeeding mother, as they contain vitamin C, which increases the basis for her energy, in addition to its richness in calcium, which is extremely important.