Pregnancy is one of the most beautiful God-given gifts and one of the sweetest experiences of a woman during her life, which must be done very consciously to double her pleasure. Pregnancy usually lasts 280 days or 40 weeks, and the body as a whole undergoes certain changes during this period. Changes that can be both physical and internal and hormonal. Nutrition is very important in this period and according to the old saying, the type of diet should be suitable for two people. Every food that the mother desires affect both her health and the health of the fetus. The mother should consult a nutritionist to follow the comfort route until delivery.

Nutrition during pregnancy

Food in this period can be divided into two categories:

Micronutrients that contain vitamins and minerals


This group needs fewer nutrients per day than macronutrients, and the human body is not able to make many of them. As a result, the diet should be adjusted so that micronutrients are not forgotten during pregnancy. They play an important role in the functioning of the immune system, metabolism, brain, and nervous system.

Minerals: The most important minerals needed during pregnancy are magnesium, zinc, copper, and iron.

Magnesium: Found in abundance in dried fruits, legumes, and oilseeds, as well as in fish, spinach, and bananas.

Zinc: Zinc is abundant in fish and meat, especially the liver, and plays an important role in fetal enlargement.

Iron: Its role is to supply oxygen to the tissues and its deficiency causes anemia. Fruits such as apricots, figs, peaches as well as meat, eggs, potatoes, rice, and corn are rich sources of iron.

It is noteworthy that vitamin C activates the absorption of iron in the body, and unlike tea, which is usually said not to be consumed after food, eliminates the absorption of iron. Most of the iron is absorbed by the fetus during pregnancy and does not need iron for a long time after birth. On the contrary, mothers suffer from severe anemia and iron deficiency and should stop it quickly and start taking the pill from the time of pregnancy.

Copper: Copper is a small mineral in the body that helps build red blood cells. It is effective in the formation of the heart and blood vessels of the fetus during pregnancy. Baked lentils, roasted hazelnuts, sunflower seeds, and cashews contain copper.

Vitamins: Vitamins A and C are some of the most important vitamins during pregnancy.

Vitamin A is abundant in carrots, cauliflower, lettuce, okra, spinach and peppers, and some fruits such as oranges and peaches.

Vitamin C is also found in sour fruits such as tangerines, lemons, oranges, and strawberries, and tomatoes.

All pregnant women during their period, in addition to consuming the above items in the daily food basket, should start taking multivitamin mineral capsules from the end of the fourth month, which sometimes contain iron. Strictly avoid taking arbitrarily.

Macronutrients include carbohydrates, proteins, and fats


Carbohydrates: The best carbohydrate foods include bread, rice, legumes, and starches, which are needed by the mother during pregnancy. If they are not, they cause weakness and fatigue and sometimes they cause this period. Mothers who eliminate carbohydrates for fear of gaining weight are at risk for preterm birth and premature birth.

Protein: Includes a variety of meats, dairy products, beans, eggs. Getting enough protein during pregnancy, especially in the second and third trimesters, is very important, and if not enough for the body causes weight loss, fatigue, and infection and it turns out. Up to 70 grams per day can be received.

Fats: Some fats are good and some of them are bad for your health. It is better to always know the difference between these two types of fats to know what prohibitions we have in eating them. Consumption of beneficial fats, most of which are plant-based, is essential for the development of the fetus’s brain and eyes during pregnancy and promotes proper placenta formation. They give. The diet of the pregnant mother should include hazelnuts, olives, walnuts, vegetable butter, and flour, and low-fat dairy products. Avoid fatty and high-calorie foods and fast foods altogether.

Sugar consumption rules in this period

Sugar consumption rules in this period

During pregnancy, mothers temporarily develop diabetes, because during this period the mother’s body is not able to produce proper insulin and cannot control the sugar intake of foods.

Pregnant women should prevent this dangerous disease by doing a series of appropriate exercises and following dietary tips. This disease causes blurred vision, fatigue, excessive thirst, increased urination, nausea, and weight loss, and makes the sweetness of this period bitter for the mother. If you have diabetes during this period, your doctor will determine your body BMI and offer you the appropriate diet.


– Reduce the consumption of fats, especially saturated fats

Use vegetable fats such as olive oil, sesame, and canola, and walnut oil in the preparation of various foods.

– Use more grilled and boiled foods.

– Avoid sugar, sweets, chocolate, rice, pasta, soft drinks and fast foods, and canned foods completely.

Eat vegetables, fruits, whole grains, fiber, and low sugar in your main meals.

If all the cases are observed, there will be no problems for the mother and baby during this period Yash will not come and this period will pass in good health.

Calculate the allowable weight gain during this period


In the very first days of pregnancy, the doctor divides your weight by your height to the power of 2 and measures the number he obtains with a standard table whose value is constant all over the world. For example, if your number is between 16.5 to 18.5, you are underweight, or if your number is between 25 and 30, you are overweight. The specialist will determine the amount of daily nutrition for you according to these figures.

Consumption of fluids

During pregnancy, the mother’s body needs more water due to more sweating and frequent urination, and dehydration is very dangerous during this period. Be sure of the health of drinking water and if in doubt, be sure to boil it.

In addition to water, use low-fat milk and low-salt and pasteurized buttermilk. Prepare and taste the juices at home. Be a little obsessed with drinking tea and coffee because of stomach irritation and sourness. If you are addicted to coffee, use decaffeinated coffee. Alcoholic beverages are strictly forbidden during this period. Consumption of carbonated beverages should be limited. Consumption of some drugs is also very harmful during this period.



It is forbidden to take any medicine during this period without consulting a doctor. And be aware that even simple medications such as acetaminophen, cold pills, and anti-allergy pills can cause irreversible problems for your fetus during this time. You should also listen to your doctor about continuing to take certain medications before pregnancy.

In general, this period is very sweet and exciting. Try to raise your awareness by studying as much as possible during this period, and be sure to be in touch with mental health professionals so that you do not suffer from pregnancy crises, God forbid.

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