Food for healthy baby skin during pregnancy

What to eat when pregnant

Article

Tips for nourishing your growing baby.

By UNICEF

UNICEF/UN0361588

Congratulations on your pregnancy! With all of the excitement comes a lot of questions, a common one being: What do I eat?

It is important to follow a healthy diet at any time in your life, but it’s especially necessary during pregnancy. A balanced diet will help your baby to grow, develop and maintain a healthy weight.

Read on for our tips on how to shift your diet to accommodate and nurture your new family member.

How do I follow a balanced diet during pregnancy?

A nutritious diet is one that includes a variety of healthy foods from each food group (click to expand):

Fruits

Fresh, frozen or dried fruit are all great choices. During mealtimes, half of your plate should contain fruit and vegetables.

Vegetables

You can eat raw, canned, frozen or dried vegetables. For salads, dark leafy greens are a nutritious choice. During mealtimes, half of your plate should contain fruit and vegetables.

Grains

During mealtimes, make half of your grain servings whole grains. Whole grains are those that haven’t been processed and include the whole grain kernel. Some examples are oats, barley, quinoa, brown rice and bulgur.

Protein

It is important to eat a variety of proteins each day. Meat, poultry, beans, peas, eggs, nuts and seeds are all examples of protein-rich foods.

When choosing dairy products, make sure they are pasteurized. Milk and milk products, such as cheese and plain yoghurt are good options to choose.

Oils and fats

Limit solid fats, such as those from animal sources such as duck fat. Healthier fats can be found in other foods, such as some fish, avocados and nuts. Oils in food come mainly from plant sources (such as olive oil and canola oil).

What vitamins and minerals do I need during pregnancy?

The key vitamins and minerals you should make sure you’re getting throughout your pregnancy are (click to expand):

Calcium

Calcium is important for building your baby’s teeth and bones – aim for 1,000 mg each day. Some great sources include plain yoghurt, milk, cheese and dark green leafy vegetables.

Try for 27 mg of iron every day. Iron helps red blood cells deliver oxygen to your growing little one. You can find it in lean red meat, poultry, peas and beans.

Iodine

220 mcg of iodine daily essential for your baby’s healthy brain development. Sources of iodine include dairy products, seafood, meat and eggs.

Choline

Choline is integral to the development of your fetus’s brain and spinal cord, and you should be getting 450 mg per day. Milk, eggs, peanuts and soy products are good choices to add to your plate.

Vitamin A

Carrots, sweet potatoes and green leafy vegetables all contain vitamin A, which helps your baby’s bones grow and forms healthy eyesight and skin. 770 mcg a day should be your goal.

Vitamin C

85 mg of vitamin C every day helps to promote healthy gum, teeth and bone development. Vitamin C can be found in citrus fruits, broccoli, tomatoes and strawberries.

Vitamin D

Sunlight, fortified milk and fatty fish such as salmon and sardines all help to provide the 600 international units of vitamin D you should consume every day while pregnant. Vitamin D helps to build your baby’s bones and teeth and helps to promote healthy eyesight and skin.

Vitamin B6

Vitamin B6 helps your baby to form red blood cells – aim for 1.9 mg a day. Beef, pork, whole-grain cereals and bananas are all good sources of vitamin B6.

Vitamin B12

The development and maintenance of your little one’s nervous system and the formation of red blood cells are just some of the benefits of vitamin B12. Meat, fish, poultry and milk will help you to reach the recommended 2. 6 mcg per day.

Folic acid

Folic acid is especially important for pregnant women. This B vitamin helps prevent birth defects of the brain and spine and supports the growth and development of the fetus and placenta. Peanuts, dark green leafy vegetables, beans and orange juice will help you toward your goal of 600 mcg per day. However, food alone is not enough to reach 600 mcg daily.

How can I make sure I’m getting enough folic acid?

Because it’s hard to get 600 mcg folic acid from food alone, you should take a daily prenatal vitamin or folic acid supplement with at least 400 mcg to make sure you are getting everything you need. If you are planning a pregnancy, start taking these as soon as possible or as soon as your pregnancy is confirmed. Speak to your healthcare provider to learn more about the right supplement for you.

What foods should I avoid when pregnant?

Pregnant women may be more susceptible to certain food-borne illnesses, which can result in pregnancy complications. During your pregnancy, foods to avoid include:

Raw, unpasteurized milk and soft cheeses made from unpasteurized milk. These may contain Listeria, a bacteria that can cause an illness called listeriosis.
Food past its expiration date, as they can contain bacteria.
Raw and undercooked meat products such as sausages and cold cuts. These can contain parasites like Toxoplasma gondii or bacteria like Salmonella or Listeria.
Uncooked fish and seafood as it can contain high levels of bacteria and parasites.
Some varieties of fish are high in mercury and should be avoided. This includes most predatory fish such as shark, swordfish, marlin and king mackerel.
Smoked but uncooked fish such as smoked salmon.
Uncooked sprouted seeds, grains and beans. Raw sprouts (such as bean, alfalfa and radish sprouts, as well as ready-to-eat salads) can contain harmful bacteria such as Listeria, Salmonella and E. coli.
Raw or undercooked eggs, which can carry the Salmonella bacteria.
Liver and other organ meats. Although liver is very rich in iron, it is not recommended for a pregnant woman to consume because of its very high content of vitamin A and the potential risk for toxicity.

How do I safely prepare foods while pregnant?

Wash hands with soap before eating
Wash all eating utensils thoroughly after use
Cook meat thoroughly
Wash uncooked vegetables, salad leaves and fruit carefully before eating
Store food at the appropriate temperature
Consume food immediately after cooking

How much more do I need to eat when pregnant?

During the first trimester, you don’t need to eat any extra portions. In the second trimester, you will need an extra 340 calories per day, and in the third trimester, about 450 extra calories a day. To get the extra energy you need, try to keep healthy snacks on hand, such as nuts, plain yoghurt and fresh fruit. To find a plan that works for you, speak to your healthcare provider.

Can I follow a vegetarian or vegan diet while I’m pregnant?

If you are following a vegetarian or a vegan diet, it is important to make sure that you are getting enough iron, zinc, calcium and vitamins B12 and D. To find a solution that works for you, speak to your healthcare provider or registered dietitian/nutritionist.

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Best Food During Pregnancy For Fair Baby

Pregnancy is a time of change in a woman’s life. Pregnancy is also a time that has some special nutritional requirements, which is why it’s important to eat the right foods during this time of change. The food that a pregnant woman eats has an impact on her baby’s health, appearance, and development during pregnancy. Hence, many parents end up searching for the Best Food During Pregnancy For Fair Baby. This blog will help such parents to know about the best options that can be included in the diet of a pregnant woman.

A woman’s body also needs some extra nutrients during pregnancy which she may not be getting in her diet. Genetic traits such as hair color, eye color, skin color, and height of the baby may be influenced by what a pregnant woman eats. Thus, if you are pregnant, it is important to start planning your diet as soon as possible. You need to know what foods to eat and which ones to avoid, whether it is a boy or a girl. For this, have a look at our list of the best foods during pregnancy that are proven to help you conceive a baby with a fair complexion.

In This Article

9 Best Foods to Eat During Pregnancy:
1. Coconut Water
2. Avocado
3. Saffron Milk
4. Oranges
5. Sweet Potatoes
6. Berries

Eating right is one of the most important things you can do throughout your pregnancy. By eating healthy foods, you can give your baby all the nutrients that are needed to stay healthy. At the same time, you will be filling your body with essential vitamins and minerals that will keep you feeling energized and help you have a healthy pregnancy. Here are the 9 Best Foods During Pregnancy to get your baby off to the best start possible.

1. Coconut Water

Coconut water is not only helpful in hydrating the body, but it offers other benefits as well. It is good for providing the necessary nutrients and vitamins to the baby. Coconut water is an isotonic fluid that contains most of the minerals and electrolytes such as potassium, calcium, magnesium, etc. Similarly, many people believe that it is helpful in improving the complexion of the baby as well and therefore is the Best Food During Pregnancy For Fair Baby.

2. Avocado

Avocados are a rich source of fiber, vitamin K, Copper, Vitamin E, potassium, and Vitamin B. Because of such high nutritional value, avocados are a great food to be added to the meals of pregnant women. The potassium in avocados helps in reducing the side effects of pregnancy like relieving leg cramps, etc. Moreover, because avocado is high in many nutrients such as vitamin C, it helps in the development of fair and glowing skin in babies.

3. Saffron Milk

Saffron milk can serve many benefits during pregnancy. Saffron is an aromatic, perennial plant with purple flowers and orange-red stigmas. Saffron’s supposed impact on a baby’s skin tone is one of the reasons for its popularity. Some cultures believe that saffron can lighten your baby’s skin. However, before consuming saffron you must consult your doctor to know whether it is safe to eat during pregnancy or not.

4. Oranges

Oranges are the Best Foods to Eat During Pregnancy for a fair baby because of their high Vitamin C content. This sweet and tangy fruit has a wide variety of nutritional benefits that can be added to your diet and good for boosting your immune system. They have essential nutrients that you need during pregnancy, such as Vitamins, Folic Acid, and Potassium. Oranges are delicious on their own, or you can juice them to make a healthy drink. They are also a good alternative to keep the women hydrated and prevent potential health issues in babies. Additionally, studies say that eating oranges also helps in increasing iron absorption.

5. Sweet Potatoes

During your pregnancy, there are certain foods that you should eat to ensure that both you and the baby are healthy. Eating sweet potatoes is a great way to consume beta-carotene. The fiber present in sweet potatoes helps in improving digestion in pregnant women. Consuming sweet potatoes during pregnancy can help prevent gestational diabetes and reduce the risk of contracting other illnesses. Thus, sweet potatoes are a healthier option for you and your baby.

6. Berries

Berries are a favorite fruit of many people due to their nutritious value that makes them one of the healthy foods during pregnancy. Also, they are a good choice for healthy snacking and for adding to your favorite desserts. With high fiber, antioxidants, and vitamin C, it is no surprise that berries are good for pregnant women. However, berries are low in calories but they are good for providing a great flavor and nutrition. You can choose to add raspberries, blueberries, and strawberries as a snack in your diet plan.

7. Grapes

Grapes are low in calories and high in nutrients. They contain fiber, folate, manganese, pectin, vitamin C, vitamin K, sodium, and organic acids. The anti-oxidants that are present in grapes are good for boosting immunity and are helpful in preventing infections. Thus they are counted among the healthy foods during pregnancy. In addition, there are many different ways to enjoy grapes as part of a healthy, balanced diet.

8. Dried Fruits

It is a great source of energy for pregnant women. Pregnant women should include dried fruits in their diet for good health. But at the same time, do not forget that dried fruits contain a high amount of sugar. Also, unlike fresh fruits, they do not contain water. Thus, dried fruits are healthy for a pregnant woman if consumed in moderation. Likewise, do not eat dried fruits in place of fresh fruits. Fresh fruits are equally important for providing essential nutrition to the baby.

9. A lot of Water

It is important for expectant mothers to stay hydrated in pregnancy, and especially to make sure they drink plenty of water in the third trimester. Water is an essential source of nutrients and helps to flush out waste from your body. Staying hydrated has many benefits. Many studies have shown that drinking plenty of water in pregnancy can have a positive impact on your and your baby’s health. Besides, drinking enough water aids in the removal of toxins from the body, as well as providing you with healthy skin.

Conclusion:

Pregnant women are always worried about the baby’s health. During pregnancy, women must be mindful of the food they eat and it is essential for them to have a proper diet for the baby’s development. This is because every food has its own positive or negative impact on the baby. However, fruits like oranges, grapes, berries are essentially rich in Vitamin C and thus are found to be effective in improving the skin tone of the baby. Therefore, eating fresh fruits is the Best Food During Pregnancy For Fair Baby. You can add these fresh fruit juices to your regular diet to give birth to a healthy baby.

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Proper nutrition during pregnancy

During fetal development, the baby's body is completely dependent on the lifestyle of the expectant mother. If a woman does not experience nervous overload, fully rests, eats properly, then the child feels protected. Particularly conscious young ladies switch to the right diet even when planning a pregnancy. However, in most cases, questions about nutrition in the perinatal period arise after an event has occurred. The advice of gynecologists, nutritionists, pediatricians will help to develop a personal menu.

Nutrition during pregnancy raises many questions. Firstly, the older generation advises to “eat for two”, and a woman is afraid to gain extra pounds. Secondly, the hormonal restructuring of the body dictates new gastronomic preferences. Fearing to harm the child, the expectant mother is lost between "want" and "can I." Thirdly, the pseudo-medical nutritional advice that is showered in abundance on a woman from social networks is confusing. How to choose healthy foods, safe cooking methods, make a diet during pregnancy? Read our article.

Nutrition during pregnancy

Nutrition during the perinatal period is aimed at maintaining the health of a woman, ensuring the harmonious development of the baby. The main tool in achieving the goal is the responsible attitude of the expectant mother to her daily diet. Illiterate nutrition during pregnancy turns into a nutritional deficiency. This leads to the occurrence of intrauterine pathologies, complications of gestation, increases the chances of the child developing autoimmune reactions, activation of unfavorable genetics (hereditary predisposition to diseases).

Causes of nutritional imbalance in the body of a pregnant woman are:

• Deficiency and surplus of calories. The low energy value of the diet makes the baby's body turn on the mechanism of forced assimilation of everything that the mother eats. Nutrigenetics argue that the habit of eating everything persists after birth, threatening obesity. In the female body, a lack of calories is reflected in the weakness of the muscles of the uterine muscles. There is a risk of miscarriage. An excess of calories leads to weight gain, and this is a load on the joints, blood vessels, the risk of developing gestational diabetes, hypertension, and varicose veins.
• Vitamin deficiency. Hypovitaminosis during pregnancy is a direct threat to the life and health of the child. Deficiency of vitamins A, E slows down the growth of the fetus, provokes premature delivery. Lack of B1, B9 causes defects in the development of the nervous system. Vitamin D deficiency is the cause of neonatal rickets, visual impairment. The consequence of hypovitaminosis B2 is heart defects, splitting of the hard palate, deformation of the arms and legs of the newborn.
• Deficiency of minerals. Trace elements are involved in embryonic development no less than vitamins. Copper deficiency leads to a decrease in the immune status of the mother and child, calcium, phosphorus - to demineralization of the fetal bone tissue, iodine - to a delay in the neuropsychic development of the baby, iron - to iron deficiency anemia in a pregnant woman, the threat of miscarriage, magnesium - to premature birth, development arrhythmias in the mother, zinc - to slow growth of the embryo.

Proper nutrition means ensuring stable growth and development of the child, protecting yourself from perinatal risks and complicated childbirth. A pregnant woman needs to eat not “for two”, but “for two”.

Approximate vitamin and mineral norm per day (in mg)

Minerals

calcium - 1200
phosphorus - 700
magnesium - 360
iodine - 200
zinc - 15
iron - 30
copper - 2-3

Vitamins

retinol (A) - 1.2
thiamine (B1) - 1.8
pyridoxine (B6) - 2.1
folic acid (B9) - 400 mcg
tocopherol (E) - 10
ergocalciferol (D) - 500 IU
ascorbic acid (C) - 100

To prevent vitamin and mineral deficiency, it is recommended to supplement nutrition with special vitamins for pregnant women.

Trimester diet

The body of a child in the mother's womb is formed gradually. From a tiny speck that a woman first sees on an ultrasound image, a full-fledged little man develops. The perinatal period includes three trimesters, in each of which the baby "makes his demands." The diet for pregnant women consists of three stages.

Difficult first trimester

The female body adapts to new conditions. For a pregnant woman, fatigue, drowsiness, unstable mood are typical. There are problems with urination and bowel movements, acute reactions to tastes, smells. And at this time, the foundation is laid for the health of the baby. The nervous and circulatory systems are formed in him, the heart begins to work intensively. Proper nutrition in the first trimester is a way to stabilize the mother's condition and mitigate the risks of intrauterine anomalies.

1st trimester diet guidelines:

• Don't be greedy. Overeating increases the symptoms of toxicosis, provokes a digestive failure. You need to eat modest portions with an interval of 3-3. 5 hours.
• Take care of "building materials". The basis for the formation of fetal cells is protein. From it, the body receives 20 essential amino acids that it cannot produce on its own. The menu should contain lean meat - turkey, chicken, veal. Twice a week you need to eat fish, alternating low-fat varieties (pollock, cod) with fatty ones (salmon, pink salmon, salmon).
• "Agree" with the intestines. The problem of many women at the beginning of pregnancy is constipation. Fiber, which is found in raw vegetables, hard fruits, bran, helps to cope with them.
• Stock up. During the formation of the nervous system, the baby squeezes iodine and B vitamins out of the mother's body. To prevent vitamin and mineral deficiency, shrimp, squid, sea and cauliflower, buckwheat porridge, eggs, nuts should be introduced into the diet.
• Do not experiment with drinks. It is recommended to drink water - non-carbonated bottled or filtered. The added freshly squeezed lemon juice will help soothe nausea.

Daily calories - 2500-2700. Distribution of nutrients: proteins - 110 g, carbohydrates - 350 g, fats (vegetable + animal) - 75 g. emotional activity. The baby begins to produce blood cells, strengthens the bone tissue, the pituitary gland is included in the work, the first hair and nails appear, the mineralization of the bones progresses, the muscles begin to contract. To meet the increased needs of the child, the mother needs to eat hard. At the same time, it is necessary to increase not calories, but the amount of nutrients. At this time, both organisms need the intake of vitamin D, calcium, and iron.

Mandatory foods in the diet:

• to provide calcium - cheese, cottage cheese, milk, almonds, sesame;
• Sources of vitamin D - fatty fish, cod liver, eggs, butter, linseed, olive oil;
• For the prevention of iron deficiency - beef and pork liver, cocoa, beans, cabbage, apples, blueberries, greens (spinach, parsley, mint).
In the second trimester, it is important to control the amount of salt and fluids you drink. This will help to avoid jumps in blood pressure, cardio overload. Recommended norms: calories - 2800-3000, proteins - 120 g, fats - 85 g, carbohydrates - 400 g.

Third trimester - diet correction

From the 27th week of pregnancy, the female body begins to prepare for childbirth, and the baby - for the birth. At this time, gastronomic whims give way to heartburn, constipation, shortness of breath, swelling, and rapid weight gain.

Properly compiled menu will help to correct your well-being in the 3rd trimester. What to do:

• Reduce protein intake. Protein surplus leads to kidney dysfunction, accumulation of uric acid.
• Exclude heartburn provocateurs - sour foods, black coffee, dishes prepared by frying.
• Replace 50% of animal fats with vegetable oils. They contain essential polyunsaturated acids Omega-3 and Omega-6, which are not synthesized by the body, but are needed for the absorption of minerals and vitamins.
• Limit salty foods. Salt is the cause of edema, unstable functioning of the kidneys, heart, and blood vessels.
• Set a limit on sweets. Simple carbohydrates quickly turn into extra pounds, cause flatulence, dyspepsia, and skin problems.
• Eat more vegetables, fruits, berries, greens. Natural sources of vitamins energize, strengthen the immune system - it will come in handy during childbirth.
KBJU norms: calories - 2900-3100, proteins - 100 g, fats - 75 g, carbohydrates - 400 g.

What can not be eaten and drunk?

There is no place for harmful products in a properly composed pregnant diet. Throughout the perinatal period, the following are blacklisted:

• fast food;
• flavored snacks;
• spicy sauces;
• smoked products;
• products containing many preservatives;
• Alcoholic beverages.

Expectant mother is recommended to limit the use of sausages and confectionery, sweet pastries. You also need to be careful with citrus fruits, strawberries, mushrooms, coffee. It is advisable to exclude packaged juices, bottled tea, sweet cocktails, soda from the grocery basket.

Dieting is hard, but necessary. This will help minimize the harmful effects on the fetus, maintain pregnancy, improve well-being, avoid weight gain, the development of gestational complications - preeclampsia, pyelonephritis, diabetes.

What is good to eat during pregnancy?

Do not be upset because of forced dietary restrictions. There are a lot of goodies in the list of useful products:

• Yoghurts, fermented baked milk, cheeses, cottage cheese;
• seafood, fish, meat;
• fruits, berries, nuts, vegetables.

By connecting your imagination and cooking skills, you can cook various healthy dishes from these products. During pregnancy, a woman often discovers such culinary talents that she did not even suspect.

Diet rules

The principles of the diet in the perinatal period are not much different from the general rules of a healthy diet. After all, pregnancy is not a disease.

Organizing a proper diet includes:

• Refusal of junk food and drinks. Carcinogens, preservatives, flavors, flavor enhancers, alcohol increase perinatal risks.
• Control of KBJU. Helps maintain a stable weight, nutritional balance.
• Daily consumption of healthy foods containing protein, minerals, vitamins. These substances are necessary for the development of the fetus, maintaining the health of the mother.
• Compliance with the drinking regime (1.5-2 liters per day). Pure water ensures normal blood flow, regulates the functioning of the urinary organs and intestines.
• Small meals: 5-6 times a day with an interval of 3-4 hours. Such a schedule helps not to overeat, to properly absorb nutrients.
• Cooking food in healthy ways. Cooking dishes by boiling, stewing, baking allows you to reduce calories, reduce the burden on the digestive organs, get rid of nausea, heartburn.
• Salt restriction. A slight salt deficiency during pregnancy reduces the load on the kidneys and heart muscle, and prevents swelling.
• Limit on fast carbohydrates. From sweet foods, the body receives glucose - the main source of energy, so you cannot completely refuse them. But an excessive passion for confectionery products leads to a metabolic failure, obesity, and the development of insulin resistance.
• Keeping a food diary.

The pregnancy diet has its bonuses. A woman will master the recipes for a healthy menu, get used to eating right, and easily come into shape after childbirth.
Of course, you should not make a cult of food, forgetting about your own comfort and appearance. Special underwear for pregnant women will help you feel confident, and hypoallergenic products - creams for stretch marks, gels, balms will take care of the beauty of the skin. Today, all products for pregnant women and nursing mothers can be ordered at an online pharmacy with home delivery.

Proper nutrition during pregnancy is the key to successfully protecting your baby from developing allergies

Did you know that what you eat during pregnancy can affect your baby's immune system, as well as the risk of developing allergies in the future?

Why it's important to support a developing immune system

The immune system is the first line of defense against infection by protecting the body's own cells. The immune system covers the entire body, but most of it is located in the intestines. If a person develops an allergy, it means that the immune system is not working as it should. The immune system overreacts to an allergen (such as a particular food, drug, or insect sting), resulting in an allergic reaction in the form of hives, eczema, asthma, or, in severe cases, anaphylactic shock.

Experts now have much more information about how nutrition during pregnancy can affect the baby's developing immune system. This means that you can make certain nutritional decisions during this period that will help strengthen your baby's immune function and reduce the risk of future allergies.

What to eat to reduce the risk of developing allergies in a child?

Experts recommend eating a balanced diet during pregnancy that includes the omega-3 family docosahexaenoic acid (DHA), vitamin D, and foods that help maintain a varied intestinal flora and reduce the risk of developing allergies in the baby.

Non-restrictive diet

It is important to include nuts, fish and eggs in your pregnancy diet if you are not allergic to these foods. Proper nutrition during pregnancy ensures that you and your baby get enough energy, vitamins and minerals.

Omega-3 acids

Your diet during pregnancy should include the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). They are found in sufficient quantities in fatty fish such as mackerel and salmon. Try to eat 2-3 servings of such fish dishes weekly during pregnancy and breastfeeding - this will help prevent the development of eczema in a child in the early period of life. In addition, omega-3 acids are also present in nuts and seeds.

Vitamin D - more time outdoors on sunny days

Vitamin D deficiency during pregnancy may be associated with a high prevalence of various types of allergies. Getting enough vitamin D naturally can be tricky — it's found in only a few foods and is mostly produced in response to skin exposure to sunlight. If you are unable to spend enough time in the sun, or if you have dark skin, talk to your doctor about checking your vitamin D levels and taking supplements if needed.

Building a healthy gut microbiota

Building a healthy gut microbiota, more commonly referred to simply as “gut flora”, helps support the immune system. Include probiotics in your child's diet, such as probiotic-rich yogurt!

Equally important are prebiotics: they act as nutrition for probiotics and promote the growth of beneficial bacteria while providing protection against their harmful counterparts. Prebiotics are found in foods like bananas, chicory, onions, tomatoes, and, surprisingly, garlic. Special milk formulas of the second and third levels are enriched with prebiotics. They can complement your baby's balanced diet.

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