The diet worn during pregnancy is of vital importance for the formation, development and future health of the baby being formed.
Must be healthy, balanced, and varied.
In this post, we’re going to tell you which types of foods are more favourable, which you should avoid due to the risk of your baby’s health, we’ll dispel one myth or another, and we’ll give you advice that is sure to be phenomenal for those mothers who are pregnant and waiting for your little one to arrive.
Healthy eating during pregnancy
Eating a healthy diet during the months you’re pregnant is both important and essential, for the baby, but also for you. You feel an irrepressible desire to lead a healthier life.
And in this respect feeding plays an important role throughout pregnancy.
So take advantage of these nine months ahead to change your habits at the table, because in addition to everything you learn from feeding during this time, you will also have to apply it during lactation.
Your great ally during this time will be the “food pyramid” under the experts’ recommendations.
Another decisive moment for eating in a healthy and balanced way is to make good and appropriate food choices at the time of purchase in the supermarket or at the market stall.
You should also keep in mind during pregnancy not to gain exaggeratedly in weight, it is necessary to do it in a progressive, slow and controlled way.
In the first trimester you don’t usually gain much weight, in the second trimester you ideally gain about 300 calories, and in the third trimester a little more than 450 calories.
So, there is no need to eat twice as much as usual . Vitamins and minerals are especially valuable to a pregnant woman’s body, so quality prevails over quantity of food .
However, your doctor and/or specialist will be in charge of guiding you in this direction during pregnancy.
During pregnancy, a number of precautions should be taken , and taken very seriously when eating, sitting at the table, or handling food.
And all this is important when it comes to avoiding diseases such as Toxoplasmosis.
What foods and drinks to avoid?
One of the most important things to take care of during pregnancy is food, as this is the only way to provide all the necessary nutrients for your future baby and for you mom.
You should first avoid caffeinated beverages, such as coffee or tea . Since caffeine tends to increase blood pressure and heart rate . So we should reduce coffee consumption to at least 1-2 cups/day.
Second and very important is to avoid tobacco and alcohol use .
Raw or undercooked foods should not be consumed /strong>, since raw meats such as carpaccios, steak tartar, or uncooked sausages, as well as undercooked meats are likely to infect people who do not have immunity to toxoplasmosis .
On the other hand, don’t forget to avoid also eating any kind of raw, smoked or salted fish, as well as uncooked crustaceans or molluscs.
We should not consume unpasteurized cheeses made with raw milk . On the labels of all cheese packages, powdered or grated cheeses, we can find out which type of milk they have been made from.
It is recommendable to wash all the fruits and vegetables that are going to be consumed, as well as the table or plate where the raw food has been manipulated.
Digestive infusions such as chamomile, peppermint or herbs can be consumed, without forgetting to restrict tea, and very diuretic infusions.
Folic acid and foods containing it
Folic acid is a super-essential vitamin during pregnancy and also in lactation for the complete development of the baby.
The consumption of folic acid or vitamin B12 during pregnancy , or for a woman who wants to become pregnant, as well as during the months that lactation lasts, is of vital importance since the organism needs it for different functions such as:
Building cells : During pregnancy the cells of the organism of the mother-to-be undergo an overexertion to help the development of the baby.
And avoid an anaemia called “megaloblastic”.
Our body’s reserves of folic acid are scarce, and during pregnancy they run the risk of being completely exhausted, and the danger of this would be to provoke a megaloblastic anemia , so it is very important from the beginning of pregnancy to eat the appropriate foods and follow a diet controlled by your doctor or gynecologist.
Gestational diabetes is a very common type of disorder in pregnant women , which can appear from week 12 of pregnancy , and can occur in women who have not had it before.
> Gestational diabetes is a very common type of disorder in pregnant women week 12 of pregnancy , and can occur in women who have not had it before.
At milder levels, it is common to control with an adequate diet .
The most common causes of gestational diabetes are the hormonal changes caused by pregnancy >, since from week 12 of gestation the sugar in the blood increases to provide the baby with the sustenance he needs , using his mother’s sugar since he is not able to generate it on his own.
With a healthy, balanced diet, spaced between hours, reducing the amount of calories, increasing fiber, fractionating meals, and limiting the use of fatty acids , it is possible to prevent.
You mustn’t eat for two
The myth of eating for two during pregnancy, that’s just one myth. You should not take the pregnancy as an open bar to eat more food, and especially high in fat and sugars, because if you do, you will end up gaining an overweight, very difficult to get rid of it then.
Following your doctor’s instructions, and if your weight is correct, you don’t need to eat extra calories during the first six months of pregnancy.
During this time, and very efficiently, your body is absorbing and using the nutrients it needs. And facing the last three months of pregnancy your baby will need you to increase your diet to about 300 kilocalories.
To gradually control weight gain during pregnancy, specialists recommend:
- Decrease intake of saturated fats and cholesterol.
- Increase the intake of vegetables and fruits in 5 portions per day approximately.
- Bread, cereals and potatoes should only represent 70% of your diet.
- Ingerir two or three portions of meat, fish and legumes a day.
- Consume low-calorie, semi-skimmed milk and dairy products.
It is true that you need to eat for two when it comes to nutrients for the purpose and purpose of providing a proper diet for your little one, but not eat for two in terms of calories.