Xue Xiaojing suggested that pregnant mothers should try their best to eat a Mediterranean diet that is natural and rich in fruits and vegetables, so that they can get enough folic acid; the picture shows the situation.

(Picture taken from shutterstock)

[Health Channel/Comprehensive Report] Many pregnant women will be told to avoid eating raw food as much as possible during pregnancy. In this regard, nutritionist Xue Xiaojing said that pregnant women should avoid eating raw food not only for fear of parasites, but also for listeria. Listeria can cause problems such as premature birth and miscarriage.

In addition, she also recommends that pregnant women can eat a Mediterranean diet to supplement folic acid, and take iron from animal sources, vitamin D, and small frequent meals to maintain their posture.

Avoid raw food to avoid listeria

Xue Xiaojing posted on the Facebook fan page "Life Notes of Dietitian Mom Xiaojing", stating that Listeria is a gram-positive bacteria that is mainly transmitted orally through food. Very serious disease that can lead to premature birth, miscarriage, sepsis or central nervous system involvement, or even death.

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Xue Xiaojing pointed out that newborns are mainly infected with Listeria through the placenta, which is an infectious disease with high mortality.

According to the World Health Organization, the incidence of Listeria during pregnancy accounted for nearly 43% of the total cases, and 14% occurred in the third trimester of pregnancy. It is recommended that pregnant women avoid eating unpasteurized ready-to-eat foods, raw foods containing sashimi, salads, unpasteurized Cooked gherkins, etc., and dairy products, and ensure that the utensils are clean, and the cutting boards used for food preparation must be used separately from raw and cooked food to prevent cross-contamination.

Mainly Mediterranean diet

Xue Xiaojing said that pregnant mothers will be told to supplement enough folic acid during pregnancy to avoid fetal neural tube development defects, but busy women who eat outside often use supplements.

Xue Xiaojing pointed out that research in the 2019 journal "Nutrients" believes that if pregnant women eat a Mediterranean diet during pregnancy, it will benefit the health of their children.

The Mediterranean is characterized by more vegetables, fruits, olive oil and fish, less red meat, animal fat, sugar and salt, which can prevent obesity during fetal growth, and during pregnancy, if the diet can be closer to the Mediterranean diet, it can reduce premature birth, Risk of giant babies and growth retardation.

Therefore, it is recommended that pregnant mothers try to eat a Mediterranean diet that is natural and rich in fruits and vegetables, not only to get enough folic acid, but also to reduce the risk.

It is advisable to supplement with ferric iron from animals

Xue Xiaojing explained that a large amount of iron is needed for fetal growth and development. Pregnant women need to increase blood volume to maintain proper circulation and oxygen transport, and transport it through the placenta to the highly metabolized and growing fetus, so the demand for iron will increase accordingly.

The Ministry of Health and Welfare recommends that in the third trimester of pregnancy, that is, 7 months of pregnancy, the intake of iron should be particularly strengthened. Generally, women of childbearing age are recommended to consume 15 mg of iron per day, and in the third trimester, it should be increased to 45 mg per day.

​Xue Xiaojing

pointed out that women in Taiwan are generally iron deficient, with about 1 in 6 women deficient in iron.

50% of pregnant women will be iron deficient if they do not have additional iron supplements by the third trimester of pregnancy.

She reminded that in the past it was rumored that eating raisins and cherries can nourish blood, but the iron content of these things is too low, in addition to being unable to supplement, it may be mistaken for sufficient iron supplementation, causing anemia in the second trimester, and greatly increasing the risk of low fetal weight and premature birth. .

Xue Xiaojing suggested that if a sufficient amount of iron needs to be supplemented, pregnant mothers can add foods with high iron content from the first period of pregnancy, especially ferric iron from animals. If it is matched with the Mediterranean diet concept, it is recommended to choose fresh Seafood such as oysters, clams, and nine holes are the sources of ferric iron.

It is advisable to consume more mushrooms and sunbathe

Xue Xiaojing said that vitamin D is helpful for placenta formation, fetal immune system and blood vessel growth, so vitamin D deficiency in the first and second trimesters of pregnancy may increase the risk of preeclampsia.

It is generally recommended that pregnant and lying-in women should be exposed to the sun to supplement enough vitamin D3. If they are in autumn and winter when the rain is continuous and the sun is rare, it is recommended to consume more mushrooms.

Xue Xiaojing pointed out that in the 2018 journal "Nutrients" to evaluate the bioavailability of vitamin D2 in mushrooms, it was found that mushrooms may become the only non-animal food source of vitamin D, which can provide a large amount of vitamin D in one consumption, so the next During the rainy autumn and winter, expectant mothers may wish to have a bowl of mushroom chicken soup.

Eat small, frequent meals to keep fit

Xue Xiaojing explained that excessive weight gain during pregnancy has been shown to be a predictor of pregnancy complications and children's future health problems. Babies with a birth weight of more than 4000g have a 3-6 times higher risk of obesity in the future than normal-weight infants, and the risk of obesity at the age of 2 years. increased by 1.3 times.

Children who are obese until age 15-17 have a 17-fold higher risk of obesity in future adulthood.

Xue Xiaojing reminded that excessive calorie intake during pregnancy may also increase the risk of miscarriage, gestational diabetes and preeclampsia, foreign obesity and type 2 diabetes. within the appropriate range.

Xue Xiaojing pointed out that if pregnant mothers who already have exercise habits, if there are no other risks, they can maintain their original exercise habits.

In the 2018 issue of Braz J Phys Ther, 50-55 minutes of moderate aerobic exercise 3 days a week for 8-10 weeks to 38-39 weeks reduced maternal excess weight gain and gestational diabetes risks of.

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keywords

• pregnant woman

• Listeria

• Mediterranean diet

• folic acid

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