CARBOHYDRATE INTAKE:
Carbohydrate intake to meet up the recommended requirement during gestation period is very important, it supplies calorie/ energy to the mother and the fetus. It is recommend to take at least 175-200g of carbohydrate daily. The blood that supplies nutrient, oxygen and remove waste from the body requires enough calories to pump from the heart of the mothers and flows to the fetus via placenta. 1gm of carbohydrate gives 4kilocalories so 300gm of carbohydrate a day will supply the mother with 1200kcals out the needed calorie a day. The remaining should be supply by fats and protein. In order for the pregnant mother to gain her carbohydrate she must consume varieties of healthy carbohydrate such as whole grain and cereals, roots and tubers, fruits and vegetables. Avoid carbohydrate from junks (cakes, doughnut, pizza, surgery and carbonated drinks, refined grains, surgery fruits and vegetable juices, whole milk, processed foods). They may position the pregnant woman at risk of gestational diabetes, gestational hypertension, edema etc. which may course negative and pregnancy complication to both the mother and fetus.
FIBER INTAKE DURING PREGNANCY:
Pregnancy- dietary fiber plays a very vital roles throughout the pregnancy period. The expecting mother should consume up to 25gms-30gm of fiber daily to prevent constipation, diabetics, over weight or obesity, and excess accumulation of toxins in the body system during gestational period. Fiber will monitor and control the bowel movement and stimulates the gastro intentional tract [GLT] to functions normal. It helps to remove cholesterol and lower its level preventing obesity and cardiovascular diseases during pregnancy. Whole grains and cereals, fruits should be eaten whole with raw vegetables such as cabbage, lettuce, carrots, cucumber, tomatoes to gain the fiber and other phytochemicals in them also snacks with whole fruits and whole oranges, water melon, mangos, guava, so sop, legumes such as beans, peas, lentils, are high in fiber, so don’t DE hulled any grains or cereals take them whole.
PROTEIN INTAKE DURING PREGNANCY:
Protein is macro nutrients needed in large amount. It is a very important nutrients that most taken enough to meet up the recommended intake of 60g 110gm/day depend on level of physical activities during pregnancy it is needed to maintain cell, tissues, organs of both mother and fetus into a healthy system such as the muscular skeletal system, respiration system, circulatory excretory system and also to replace and build up and loss tissues to prevent deformities in fetal development the mother should consume food sources of protein to meet up their requirements such foods are meat and meat products, beet, lamb, chicken, duck, turkey and games. fish and mackerel eggs from chicken, duck, birds, milk an dairy products, such as skim milk, cheese, yoghurt. Legumes such as beans, Bambara nuts, peas, lentils, soya beans. Combination of both plant and animal proteins gives a health diet of high protein for the pregnant women.
FAT INTAKE DURING PREGNANCY:
Fat is a macronutrient needed in large amount. Fat is required during pregnancy to improve the calories intake of the mother in order to have the energy and strength to carry out her daily activities through the gestational period. The recommended intake of fat during pregnancy depends on the weight of the mother before pregnant and also can be increased or decreased according to level of weight gain. The expectant woman should consume more of unsaturated fats and omega 3 fatty acids. Fat from vegetables such as olives, peanuts, soya beans, sunflower and avocado and fats from fish to give the omega 3 fatty acid from fish such sardine, tilapia, mackerel, herring are good but she should avoid cat fish as the fat is very high in omega 6 fatty acids which is not too good for the heart. The good fats will control excess bad fat and remove it from the body. Bad fats such as butter, whole milk, fatty meat, pantry skin, margarine and trans fat can cause many pregnant complication like obesity and cardiovascular diseases.
