the best ten advices to pregnant

You are what you eat. This is old news. So the fact that your diet during pregnancy effects the health of the newborn. But the new news is that what you can eat in the next 9 months of your baby's health impact, as well as their own, in the coming decades. Here are 10 simple nutritional standards, both benefit. 

 
First, Getting enough folic acid daily, ideally 400 micrograms of vitamin B you need before conception. Since adequate intake in the first quarter reduces neural tube defects such as spina  bifida by 50 percent to 70 percent, the dose should be increased to 600 micrograms when pregnancy is confirmed. Recent research suggests that supplementation with folic acid for a year before pregnancy and during the second trimester may also reduce the risk of preterm birth.

  

Second, no "eating for two" Almost half of the women gain too much weight during pregnancy. The result is an increased risk of pre-eclampsia, gestational diabetes and delivery of either premature or too big baby.  

Third, Eat Fish Getting enough DHA (in abundance in seafood and linseed) is one of the most important things that you can do the health of your baby for themselves and, say nutritionists. DHA is the omega-3 fatty acid that can increase brain development of their unborn child, which, to a better vision, memory, motor skills and speech understanding in early childhood Eats (are both safe) at least 12 ounces per week of fish, or take omega 3 supplement. 

Forth, Avoid alcohol problems in your behavior, disabilities, attention deficit disorder, upset and aggressive behavior in kids, when mammy drinks lead throughout physiological state. No quantity of alcohol has been shown to be safe. Get adequate iron Quinto During pregnancy, iron needs to double almost, about 30 milligrams per day to support their increased 50 percent of the volume of blood and promote fetal iron storage. Iron carries oxygen, and your baby will benefit from a sound. 

fifth, To increase the absorption, combine iron rich foods with vitamin C; for example, upload your chicken burrito with salsa. 
  
Sixth, bacteria Ban To help your baby from harmful bacteria such as listeria, salmonella and E. coli (preterm labor), stay away from soft cheese made from milk and raw or under-cooked meat 5, poultry, seafood or eggs made to protect. Keep your refrigerator below 40 ° C, and toss the leftover food that's been sitting for more than two hours.

  
Seventh, limiting caffeine than 300 milligrams of caffeine per day, the amount of about two cups of coffee, than is acceptable during pregnancy. But a study by Kaiser Permanente found that consuming 200 milligrams of caffeine per day increases the risk of miscarriage.

  
Eighth, Trash If junk food constantly enjoys fries and shakes now can cry your child for Dairy Queen in the future, suggests animal research. 

Ninth bones on purpose at least 1,000 milligrams of calcium daily receive; Your baby needs for the tooth in the second and third quarters. Also, if you do not get enough calcium in your diet fetus from the bones, which can increase the risk of osteoporosis later in life leach.

  
Tenth, Focus on Fiber A diet rich in fruits, vegetables and whole grains prevent constipation and hemorrhoids and keeps you are feeling full, so that they are less likely to overeat. Foods rich in fiber are also full of vitamins, minerals and phytochemicals for your baby's development. Try at least 25 milligrams to 35 milligrams of fiber do a day, about twice as much as most Americans eat.