Eating Right Before and During Pregnancy

Fat

  • Preconception The amount of fat you should eat varies from person to person and should be based on an individualized nutritional assessment. For most people, less than 10 percent of their daily calories should come from saturated fat and up to 10 percent from polyunsaturated fat. Eating monounsaturated fat is preferred.
  • Pregnancy During pregnancy your body needs more fat. Roughly 25 percent to 35 percent of your daily calories should come from fat, depending on your carbohydrate goals. Eating monounsaturated fat is preferred over saturated varieties.

Fiber

Both before and during pregnancy it is important to eat between 20 and 35 grams of fiber each day. This is the same as the guidelines for the general population .

Sodium

Sodium consumption recommendations both before and during pregnancy are the lapp as those for the general population : 3000 milligrams a day. In some cases, there are medical reasons to restrict the sum of sodium in your diet. Talk with your doctor of the church if you are uncertain about your sodium intake .

Alcohol

It is crucial not to drink alcohol both if you are planning to get meaning and if you are meaning. Alcohol exposure during early fetal development can cause serious problems for your baby.

Artificial Sweeteners

  • Preconception It is safe to use any artificial sweetener on the market.
  • Pregnancy The Food and Drug Administration (FDA) has approved aspartame, acesulfame-K and sucralose for use during pregnancy. Check with your doctor before using other artificial sweeteners.

Folic Acid

  • Preconception It is important to get enough folic acid, or folate, before you become pregnant. Begin adding 400 micrograms a day prior to conception to reduce risks of neural tube defects, such as spina bifida and anencephaly.
  • Pregnancy During pregnancy, increase your folic acid consumption to 600 micrograms a day.
  • Breastfeeding While breastfeeding, make sure to get 500 micrograms of folic acid a day.

Iron

  • Preconception Between the ages of 14 and 18, you need 15 milligrams of iron a day. Between 19 and 50 years of age, you should get 18 milligrams of iron a day.
  • Pregnancy During pregnancy you need more iron and should get 27 milligrams a day. Some women suffer from anemia and need even more iron, up to 60 milligrams a day as directed by their doctor.
  • Breastfeeding While breastfeeding you don’t need as much iron and can reduce your intake to 9 milligrams a day, 10 milligrams a day if you are 18 years or younger.

Do not take your prenatal vitamin or iron at the same meter as calcium.

Zinc

  • Preconception Between the ages of 14 and 18 you need 9 milligrams of zinc a day. Between 19 and 50 years of age, you should get 8 milligrams of zinc a day.
  • Pregnancy During pregnancy you need more zinc and should get 11 milligrams a day, 13 milligrams if you are 18 years old or younger.
  • Breastfeeding While breastfeeding you should get 12 milligrams of zinc a day, 14 milligrams if you are 18 years old or younger.

Calcium

Before, during and after pregnancy while breastfeeding, you need the like amount of calcium, although it does deviate slightly by historic period. If you are 18 years old or younger, you need 1300 milligrams a day. If you are between 19 and 50 years erstwhile, you need 1000 milligrams of calcium a day .
Do not take calcium at the same time that you take cast-iron or your prenatal vitamin .

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