Diet and Nutrition During Pregnancy
# 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.