What should eat during pregnancy, and what not?
What should eat during pregnancy – Most women worry about eating the best foods during pregnancy, especially to make sure their children develop healthily and to maintain the ideal weight.
For this reason, and taking into report the abundance of messages that currently appear in the media about what to take and what to avoid, it is not unusual for us to start describing a balanced diet during pregnancy.
A healthy start
Typically, the ideal is for the expectant mother to prepare for pregnancy for several months before, stopping drinking alcohol, following a balanced and varied diet, and taking folic acid supplements from the moment you start looking for pregnancy. However, if the pregnancy has come to you by surprise, do not worry. It is not late at all to give your child the best nutrition to grow healthy.
In general, the same rules of a healthy diet proper of any other moment of your life can apply to pregnancy. It believes that if the balanced diet follows, the recommended daily requirements can be obtained, except for iron.
At most, a mother should increase her intake by only 300 calories a day to compensate for her pregnancy.
Make balanced meals according to the following indications:
- Bread, other cereals and potatoes These foods should represent 70% of your diet. Whenever possible, choose whole-grain varieties of these products because they contain more fibre, vitamins, and minerals.
- Fruits and vegetables They include fresh, frozen and canned varieties, green salads, beans and lentils, nuts and fruit juice. Take at least five servings a day of fruits and vegetables
- Meats, fish, and alternative foods (including eggs) All of them are a source of proteins, vitamins, and minerals. Try to eat two or three servings a day.
- Milk and fresh dairy products They will provide calcium and protein, so you should try to take two or three servings a day. Of course, choose the low-calorie versions of these products.
- Foods that contain fats and sugar You should keep the consumption of this type of food. A small, casual luxury, like taking a couple of chocolates, in the context of a healthy diet will not hurt you and your son.
Food for two?
Pregnancy is not a license to start repeating portions of chocolate cakes or other foods high in fat or sugar. If you do, you will end up gaining a lot of weight, an overweight that will be very difficult to lose once you have the baby.
As a general rule, the weight gain in pregnancy should not exceed 13 kg (although this is an individual issue in each pregnancy and should not be obsessed with it).
A woman whose weight is average does not need extra calories during the first six months of pregnancy. It is because the body becomes very efficient at absorbing and using nutrients from food.
For the last three months of pregnancy, the baby will only need to increase your diet by about 300 kilocalories, equivalent to four apples or two pieces of bread. “According to various specialists, it is not necessary to take vitamin supplements. Many of these supplements contain high doses of vitamins, still unknown the effect they can have on the fetus.
If you have been following a strict calorie diet, now is the time to abandon it. It is not advisable to try to lose weight while you are pregnant unless your doctor has indicated, because if the fetus does not receive enough nutrients, it will get from the maternal deposits, endangering the health of the mother, and therefore, his own.
The recommended calorie intake is around 2000 kcal/day until the last three months of pregnancy.
Pregnant women are usually advised to eat according to their appetite while paying attention to weight gain. The dietary recommendations are similar to the current ones for the general population:
- If possible, decrease the carbohydrates of rapid absorption, and replace them with those of slow uptake.
- Decrease the number of saturated fats and cholesterol.
- Increase the intake of fruits and vegetables.
Food for two
Although you do not “eat for two” in terms of calories, you indeed need to “eat for two” when it comes to nutrients. You are responsible for providing the correct nutrition for your baby through what you eat.
As good as following a balanced diet, certain nutrients are particularly essential for the baby’s growth. It is even more important if you follow a special diet, for example, if you are a vegetarian.
The table below details what these nutrients are, as well as why they are outstanding and what foods you should include in your diet to make sure you take most of them.
Essential Part Of What should eat during pregnancy
Calcium is Importance in Development of the baby’s teeth and bones.
You are in: You need at least between 700 and 800 mg — a day (a yoghurt or a long glass of milk). As in fresh dairy products, calcium is found in the following foods: dark green leafy vegetables, bread, legumes, nuts, bluefish, cooked beans, nuts, sesame seeds, enriched soy milk, and juice of enriched orange.
Importance in: Formation of red blood cells in the blood. For you and the baby.
It founds in Lean red meat, sardines, dark green vegetables, beans, lentils, eggs, nuts, nuts, wholemeal bread, and breakfast cereals.
- Folic acid.
It is Important in the Development of the organs and tissues of the baby. It Reduces the risk of defects in the spine, such as spina bifida.
Found in: Enriched cereals and bread, green vegetables and oranges.
- Vitamin C.
Importance: Absorption of iron.
It founds in Most fruits and vegetables: the primary sources of vitamin C are citrus fruits and their juices.
- Vitamin D.
Importance: Helps to absorb calcium.
It founds in Herring, tuna in oil, eggs, milk, butter, margarine and sauces for dressing low in fat.
- Omega-3 essential fatty acids.
Importance: Brain of the baby and development of the nervous system in the final stage of pregnancy.
It founds in Blue cold water fish (mackerel, herring, salmon, sardines). Try to take at least one serving a week.
- B12 vitamin.
Its Importance: To have healthy blood.
Found in: The only non-animal source is seaweed. It also found in fortified foods such as breakfast cereals.
Do I need folic acid supplements?
Yes. The diet of most women includes some folic acid (or folates) because it founds in enriched forms of breakfast cereals and various types of bread, and naturally in other sources such as vegetables and oranges.
It recommends that all women who consider getting pregnant and those who are in the first 12 weeks of pregnancy take folic acid supplements (400 micrograms, written as 400 mcg).
Likewise, they should continue taking around 300 mcg. in the usual diet. Some foods with high folic acid content are:
- Brussels sprouts (90g): 100 Mcg.
- Spinach (90g): 80 Mcg.
- Green beans (90g): 50 Mcg.
- Frozen peas (90g): 40 Mcg.
- Two slices of soft bread with enriched grain: 105 Mcg.
- Two slices of wholemeal bread: 40. Mcg. <
What should eat during pregnancy?
A balanced and healthy diet for women during pregnancy is crucial. At this time, the woman’s body needs additional nutrients, vitamins, and minerals. The lack of nutrients during pregnancy can have adverse effects on the child’s development. Healthy and nutritious food are essential for the development of you and your baby. Let us know today what to eat and what not to eat in pregnancy.
What should eat In pregnancy?
You should eat very carefully in pregnancy because the difference between them will be in the development of a baby growing in your womb. Read it.
First Eat [What should eat during pregnancy]
- Pregnancy is beneficial for the consumption of milk and milk products like milk, buttermilk, paneer, curd, etc. Milk is the best source of calcium, in which phosphorus, vitamin B, magnesium, and zinc found in high amounts. And curd is particularly beneficial for a pregnant woman.
- Due to pregnancy, additional nutrition is available. Pregnant women include pulses of lentils, peas, beans, beans, soya bean, and peanuts, etc. in their diet. Protein fibre Iron Folate (B9) and calcium are available in very high doses.
- Egg intake is beneficial in pregnancy. Eggs contain all the essential nutrients that need for a pregnant woman. An egg contains 77 calories, as well as high-quality protein and fat, which are also present, along with many vitamins and minerals.
- The use of broccoli and green leafy vegetables can also be done more in pregnancy. There are many nutrients in spinach, gourd, tori, beans like broccoli, green leafy vegetables, which is essential for pregnant women. It contains abundant fibre, vitamin C, K, A, calcium, iron, folate, potassium. These vegetables also help prevent constipation. Which is the common problem of pregnant women?
- Whole grains are essential for the development of the child. The use of whole grains helps in the number of calories required in pregnancy, Especially in the second and third quarters. Whole grains contain fibre, vitamins in abundance. Protein is high in oats and Canova, which is vital during pregnancy.
Second Eat [What should eat during pregnancy]
- Dried fruits and fresh fruits such as apple, banana, pomegranate, are very beneficial in pregnancy. They are usually rich in calories, fibres, and various vitamins and minerals. Palm Trees, cashews, raisins, almonds, dried plum, dried fruits, and other plants contain large amounts of fibre, potassium, iron. Natural sugar also contains proper amounts in fresh fruits and dry fruits. It is also rich in calories and nutrients.
- Drinking too much water in pregnancy is considered right for the development of the infant; because the child remains alive only in the stomach. With the help of water, the juice of the food reaches the child. Due to lack of water, there may be an obstruction in the standard delivery and the life of the baby may also be in danger. Do not drink too much water at the same time in pregnancy, drink water repeatedly during the day.
What should not eats in pregnancy
You also need to know what you should not eat because it can obstruct the development of a child growing in your womb. Read it.
- During pregnancy, pregnant women should not consume uncook eggs. And the products made from it should not absorb. Raw eggs and the products made of it have a risk of infection of the bacteria named Samnella.
- Stay away from tea, coffee, junk food, fast food, and energy drinks in pregnancy. Many studies have found that consumption of excess caffeine is at risk of having a child with abortion, premature labour, and low weight.
- Black tea, coffee, etc.; It should not consume during pregnancy.
- Avoid alcohol, beer, and even smoking in pregnancy. The presence of alcohol in the body can hinder a child’s development.
- During pregnancy, the woman should not eat raw papaya. Unripe papaya food can be dangerous for the mother because it contains Papain and also contains pepsin. As a result, the growth and development of a baby born in the womb stop.
- Pineapple is a heat-wave, That is why not eating it in pregnancy.
According to several specialists, it is not necessary to take vitamin supplements. Unless you follow the balanced diet with plenty of fresh fruit and vegetables, and as long as you have a good appetite, you do not need to take any other supplements.
In fact, to a certain extent, it is risky to do so. Many of the supplements contain high doses of vitamins, not knowing yet the effect that these can have on the fetus.
However, there are some cases in which supplements can be beneficial. For example, if you are a vegetarian; you should consider ingesting an iron supplement since; it is not quickly absorbing from other foods other than red meat.
What should I avoid?
There are Few characteristics that you should avoid during pregnancy for the correct development of the future baby.
Among them: What should Not eat during pregnancy
- Alcohol. Better to avoid it. Try to cut with alcohol entirely and do not get drunk. It is advisable not to take more than one or two units (the equivalent of one unit is a 120 ml glass of wine, a glass of beer or a glass of liquor) once or twice a week.
- Eat high Vitamin A. Said consumption can harm your baby. It is better not to take liver or cod liver oil because they are rich in vitamin A. The type of vitamin A found in fruit; vegetables can make without problems.
- Raw or undercooked eggs may contain Salmonella bacteria, which can cause acute gastrointestinal disorders. Cook the eggs until the yolk and white are reliable, and avoid homemade mayonnaise, ice cream, cheesecakes, and mousse.
- Cured and soft cheeses such as Brie, Cambozola, Camembert, and the different types of blue cheese occasionally contain the listeria bacteria, which can cause an abortion or deliveries in which the baby is born dead.
- The pate also has to be avoided; because it can also contain Listeria. It is advisable to prevent crustaceans since they can alter other foods.
- Groundnuts. There is a theory that peanut allergy can cause by being exposed to peanuts at a young age. Nowadays it is postulated that if you; the father of the baby or one of the older children have asthma, eczema, allergic rhinitis, or allergy to certain foods; it is advisable to avoid peanuts and any other product that contains them while you are pregnant.
- Caffeine. There is no problem with taking moderate amounts. The consumption of caffeine begins to be worrisome; if the five coffees per day Have passed.
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Dr. Nutan (MBBS, DGO) is an Obstetrician, Reproductive Medicine Specialist, and Gynecologist with over 15 years of experience.