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THE IMPORTANCE OF DIET DURING PREGNANCY
Diet is essential for the good health of the mother and the unborn child. With a balanced diet during pregnancy, only slight changes will be required to cover the nutritional requirements during pregnancy. Since your nutritional needs and preferences will be changing during the nine months of pregnancy, there are some basic nutritional rules that must be followed during this period of time.
Initially, try to eat balanced meals, without missing any of them. Reduce your caffeine intake to the minimum and increase your water intake (6 to 8 glasses per day) due to the increased liquid requirements during pregnancy.
Calcium is one of the most important minerals in the pregnancy diet. The proposed quantity of calcium intake during pregnancy is 1200 mg, i.e. by 400 mg higher than your normal requirements. Dairy food, e.g. milk, cheese and yogurt is a rich source of calcium. Regarding vegetables, paisley, broccoli and cabbage are good sources of bioavailable calcium. Small fish, like sardines and other fish eaten with their bone, like anchovy, as well as calcium enriched natural juice, is a calcium-rich food.
Phylic acid is required for the development of a healthy neonate. It is a particularly important vitamin for the development of the nervous system, during the 1st term and particularly contributes to the development of the brain and the spinal cord. The association between low phylic acid intake and neural tube abnormalities is unquestionable. Insufficient intake of this specific vitamin leads to pregnancy complications, e.g. low birth weight or placenta detachment and megaloblastic anemia. Therefore, the dietary intake of phylic acid is particularly significant for all pregnant women. Green leafy vegetables, beans, peanuts as well as enriched food, like some types of cereal are great sources of phylic acid. In many cases, the additional administration of 4 mg of phylic acid daily, at least 4 weeks before pregnancy for the initial 3 months is deemed required.
Vitamin A is necessary for good health. Nevertheless, the excessive intake of vitamin A during early pregnancy may be associated with teratogenicity and development disorders. Women already at the initial stages of pregnancy or those intending to get pregnant must not take vitamin A supplements, unless prescribed by a physician. Liver, as well as all of its products, e.g. pate, usually contain high quantities of vitamin A, and that’s why they must be avoided.
Vitamin B12 is mostly found in animal products. It is required for the good function of the nervous system and the brain of both the mother and the fetus. The intake of vitamins is necessary for the development of the embryo particularly up to the 5th month of pregnancy and it must be increased by 10g, approximately, daily, throughout the period of pregnancy. The main sources of protein are products of animal origin, e.g. meat, eggs, fish, cheese, milk. Some products of vegetable origin, e.g. lentils, cereal grains and seeds, may also offer good quality protein.
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