parajumpers frankfurt A healthy way through pregnancy

parajumpers frankfurt A healthy way through pregnancy

parajumper vest A healthy way through pregnancy

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Pregnancy is a time where nutritional requirements are increased due to the demands for the growing baby. A healthy diet and lifestyle are particularly important for a healthy pregnancy as they affect both mother’s and baby’s health. Dietary advice for pregnant women is similar to that for the general population, but there are some important details to know.

Healthful eating before and during pregnancy

A healthful diet is important both in preparation for pregnancy and during pregnancy. This is because low nutrient levels can affect a baby’s health from the very start of pregnancy.1 4 Pregnancies can happen even when not planned, so it is particularly important that women who may become pregnant eat well. Evidence suggests that the mother’s nutritional status before and during pregnancy can affect a child’s health not just in the short term but even later in life, something referred to as nutritional programming.5

Pregnant women, just like the general population, are advised to eat a balanced diet (with some extra attention):1 4

Plenty of cereal based products, preferably wholegrain, and other starchy foods

Plenty of fruits and vegetables, at least five servings a day (wash thoroughly or peel)

Several servings of dairy a day (avoid raw products, avoid mould ripened cheeses), preferentially reduced fat

Moderate amounts of lean meat, eggs, fish and other protein sources (avoid raw products); regularly choose healthy sources of fats such as plant oils, nuts and fatty fish such as salmon, mackerel and fresh tuna

Limit the amount of added sugar and salt

When trying for a baby, men should also consider making changes to their diet and lifestyle as these can affect their fertility. Eating a healthy varied diet, reducing alcohol consumption and aiming for a healthy weight can improve quality of sperm and the chance of conceiving.4

Ideally women should aim for a healthy body weight before conception and avoid excess weight gain during pregnancy.2,4 Excessive weight gain during pregnancy can be a result of the perception that women have to „eat for two“. In reality, on average a moderately active woman requires 2,000 kcal/day, when pregnant she requires only an additional:

70 kcal/day during the first trimester

260 kcal/day during the second trimester

500 kcal/day during the third trimester.6While a balanced diet sufficiently provides most essential nutrients, some nutrients are particularly important for a baby and many women may not get enough of these through their diet.1 4,7 A sufficient supply of folic acid one month before conception and continued throughout the first trimester significantly reduces the risk of neural tube defects.1,8 Many countries recommend that pregnant women and those who may become pregnant eat folate rich foods and take folic acid supplements (400 g/day).1 4

Other nutrient supplements may be recommended if the woman is at particular risk of insufficiency.1 4 Before getting pregnant it may be a good idea to have a blood test to check nutritional status, and to seek advice from a healthcare professional on whether supplements are needed, particularly for vitamin D, iron and iodine. To meet higher calcium demands, pregnant women are sometimes advised to consume three servings of dairy a day.1 3 While an adequate intake of vitamin A is also important, pregnant women should avoid eating liver and supplements with preformed vitamin A (retinol), as too much can harm the baby.1 4

Pregnant women should increase their intake of DHA (docosahexaenoic acid), an omega 3 fatty acid that it is essential for normal brain development. This is because the body’s ability to produce DHA is limited. in mousse, meringue, homemade mayonnaise). These types of foods should always be well cooked before consumption as heat destroys potentially harmful bacteria and parasites.1 4 Also, make sure that raw meat is stored and handled separately from any ready to eat foods such as salads, to prevent the transfer of harmful bacteria.4 Meat products that are made from raw meat such as cured ham or salami, or „pats“, which can also contain harmful bacteria, should be avoided. camembert, brie) should be avoided (some countries recommend avoiding all soft cheese).1 3,12 Always wash hands with soap before and after handling food, and keep kitchen surfaces and utensils clean by washing them with soapy water, especially after handling raw products.4 Also check the fridge temperature, which should be 5C or below.1,4

Caffeine doesn’t have to be avoided but should be limited during pregnancy.1 4 Up to 200 mg caffeine per day, which equates to 2 4 mugs of tea or 2 cups of coffee, can be safely consumed by pregnant women.3,14
parajumpers frankfurt A healthy way through pregnancy