10 best rules to eat well during pregnancy time
Adapt your diet to this stage, even if you eat well
Most pregnant women need to increase the proteins they consume, as well as certain vitamins such as folic acid and minerals such as iron. They also need to eat some extra calories to have more energy. If you think you are not eating well, now is the time to make sure that your diet is more nutritious and balanced.
It is highly recommended that you limit junk food, because it contains many calories, but few of the vitamins and minerals your baby needs. However, eating better does not mean eating more or much more. The belief that during pregnancy you have to eat for two was discarded long ago.
If you have an adequate weight at the beginning of your pregnancy, you will not need extra calories during the first trimester. During the second trimester, your baby only needs you to add 340 more calories per day (and 300 calories are not large amounts of food, for example, one juice, one tortilla and some rice already complete) and about 450 extra calories per day during the third quarter.
If you are overweight or otherwise, you are very thin, do not rely on the number of calories indicated above. That will depend on the goal you have to control your weight. Talk to your doctor about it.
Here are some ideas to eat better during pregnancy.
Avoid unsafe food
You will have to avoid certain foods during pregnancy because they could be dangerous. Do not consume the following:• Raw fish, such as ceviche and raw seafood (including oysters and uncooked sushi).
• Milk that is not pasteurized (and cheeses made with unpasteurized milk).
• Soft cheeses (like brie or camembert).
• The fresh cheese (white cheese, panela, leaf and asadero).
• The pate.
• Raw or undercooked meats or poultry.
All of these foods may contain bacteria that can affect your baby.
Read our article on how to avoid listeriosis, a very dangerous disease during pregnancy, caused by bacteria that grow easily in some foods.
Say no to alcohol
You'll have to give up the cocktails now that you're pregnant. Drinking alcohol during pregnancy can have serious consequences for the baby's health, including physical defects, learning problems and emotional problems later on. Therefore, many doctors recommend abstaining from alcohol throughout pregnancy. There are some very healthy Latin drinks, such as fresh waters (no sugar or low sugar), which you can use as an alternative for alcoholic drinks.Limit caffeine
Caffeine is also something that you have to be prudent about. If you like coffee a lot, try to take just a couple of cups a day. Make sure it is not too heavy or decaffeinated. Try not to exceed 200 milligrams (0.2 grams) of caffeine per day (equals more or less 1 and a half cups of coffee).
Some studies suggest that women who consume more than that amount are more likely to have a miscarriage or a low birth weight baby, but this is not confirmed.
And remember that caffeine is not only in coffee. It is also in tea, sodas, chocolate and some Latin beverages such as mate and guarana.
You can buy many of these drinks without caffeine. Better yet, you can replace these products with healthy foods such as skim milk, natural fruit juice or water with a few drops of lemon.
Do not exaggerate with fish
Virtually all fish contain some amount of methylmercury, a metal that can be very dangerous in large quantities because it can affect the brain development of the fetus and young children. The US Food and Drug Administration recommends limiting consumption of tuna and other fish to about 300 grams (plus or minus 12 ounces) per week, which is the equivalent of about two servings. Read more about foods that are not recommended during pregnancy.Take your prenatal vitamins
Even if there were no nausea or rejection of certain foods, it would be difficult for a future mother to obtain all the necessary nutrients through a balanced diet. To ensure that both you and your baby receive all the nutrients they need, you should take prenatal supplements of vitamins and minerals.
Make sure the vitamins you are taking contain folic acid. You will need 400 micrograms (mcg) of folic acid every day before becoming pregnant and early in pregnancy. (Some groups, such as the National Institutes of Health of the United States, suggest that once you discover that you are pregnant, increase your daily intake of folic acid to a minimum of 600 mcg).
The lack of folic acid has been linked to neural tube defects such as spina bifida.
Find out if you need to take other supplements
In addition to your prenatal vitamins with folic acid, your doctor may recommend you to take an additional supplement. Choline is another important nutrient that, according to the results of some studies, can also help prevent neural tube defects.You will need to take 450 mcg of choline daily during pregnancy. The vast majority of prenatal vitamins do not contain this nutrient so you will have to obtain it through food or ask your doctor if you should take a supplement.
Choline is present in eggs, peanuts, wheat germ, beets (beets), soybeans, chickpeas, lentils and rice, among others.
Later, the doctor may recommend taking iron or calcium to make sure you have enough of these key minerals. Other specialists also recommend that you take vitamin D during pregnancy.
If you are a strict vegetarian (you do not take eggs or milk) or you have diabetes, pregnancy diabetes or anemia, or if you ever had a baby who was born with low weight, you should talk to your doctor about your diet and the additional vitamins that you may need
If you have trouble swallowing vitamins or vomiting, look for a type that you can chew or powder to dilute with water. Keep in mind that more vitamins do not mean better: avoid megadoses of all kinds of vitamins or minerals as they could harm the baby. Also, do not take herbal supplements without first consulting your doctor.
Do not do diets to lose weight during pregnancy
Dieting to lose weight during pregnancy is not recommended for the development of the baby or for your health. Many of the weight loss diets do not have enough iron, folic acid or other important vitamins and minerals. Remember that weight gain is one of the best indicators of a healthy pregnancy.Women who eat well and increase an adequate amount of weight have a greater chance of having healthy babies. That is why, if you are eating fresh fruits and vegetables, lean proteins, whole grains and you are gaining weight, you can be calm, because everything is going well.
The way you gain weight is as important, or even more, as the total amount you increase. Doctors recommend that you increase less weight during the first trimester, going up from 1 to 2 kg (between 2 and 5 pounds approximately). Then, in the second and third trimesters, you will increase more or less half kg (1 pound) per week.
If you expect twins or if you start the pregnancy too thin or overweight, talk to your doctor about the ideal weight gain in your case, as it could be different.
Read more about pregnancy and being overweight: how to deal with weight gain in these months.
Eat frequently and lightly
If the nausea, the rejection that you feel for certain foods, the acidity or the indigestion are taking away the desire to eat, try to eat five to six light meals, instead of three large ones.As your pregnancy progresses, your baby will compress your stomach and other organs of the digestive system, and you will have less space for large meals.
If you have hunger attacks outside normal meal times, take advantage and eat. A good way to get the nutrients you need during pregnancy is to eat when you want and at times that work for you.
It's okay if you eat snacks between meals, just make sure they are as healthy as possible. Remember that it is highly recommended that you limit junk food, because it has many calories, but few of the vitamins and minerals your baby needs.
Eat something sweet once in a while
Processed foods and desserts with a lot of sugar should not be part of your diet. However, it is not about saying goodbye to all the sweets for being pregnant, you can eat them on special occasions.Try smart and delicious alternatives, such as a banana smoothie, fruit slush or a combination of dried fruits.
And do not torment yourself that a cookie or piece of chocolate cake will not hurt your baby from time to time.
10 foods that pregnant women should avoid
Pregnant women should not only follow a nutritious diet based on natural foods, but should avoid certain foods that pose a risk to their health and that of the child.
The vast majority of foods that pregnant women must exclude from their diet are of animal origin, so if you are omnivorous you may be very interested in knowing what these foods and vegetarian alternatives are.
A vegan diet based on whole natural foods, supplemented with vitamin B12 and the protocol supplements of folic acid and iodine that are prescribed to all pregnant women, is perfectly adequate.
10 prohibited foods for pregnant women
1. MOLDY CHEESE
Blue cheeses, such as Danish blue, gorgonzola and roquefor, and white cheeses that show mold, such as brie cheese, camembert or chèvre.
This type of cheese is less acidic and moist than hard cured cheese, which makes it an ideal growing medium for harmful bacteria such as listeria. Listeriosis is rare, but pregnant women are 20 times more vulnerable than other people.
It is very important to avoid the risk of contracting it because the listeria crosses the placenta, reaches the fetus and can cause a spontaneous abortion, fetal death or serious diseases in the newborn.
Women who follow a vegan diet can continue to consume alternatives to cheese based on anarcardos that have not been fermented or that have been pasteurized.
2. EGGS
A pregnant woman can not consume raw or lightly cooked eggs because they may be contaminated with salmonella. Although an infection with Salmonella is very unlikely to harm the baby, it can leave you very weak and dehydrated due to diarrhea and vomiting that can last for days.
As in the case of cheeses, vegans do not have that risk. However, they can continue to enjoy tortillas and other preparations with vegetable alternatives to eggs.
3. LITTLE COOKED MEAT
Raw or undercooked meat is dangerous in pregnancy due to the potential risk of contracting toxoplasmosis, an infection caused by a parasite found in meat that can cause mental retardation, blindness and epilepsy in the child.
It can also be found in unpasteurized goat's milk, cat feces or untreated water.
All meat should be cooked well, so that it does not bleed or show pink areas. And after cooking it, all surfaces with which the meat has been in contact must be thoroughly cleaned.
Once again, vegan women are safe and can get the proteins they need from vegetable sources: legumes, soy derivatives such as tofu, seitan, seeds, nuts and cereals.
4. LIVER PATÉ
The liver pate and other foods that contain this organ are too rich in retinol (vitamin A) for a pregnant woman. An excess of vitamin A can harm the baby.
The problem does not exist if you get vitamin A from vegetables rich in beta-carotene. This pigment that gives heat to carrots, apricots or pumpkins is transformed by the liver into vitamin A as the body needs it.
Vegetable patés such as chickpea hummus or lentil hummus are nutritious and safe.
5. LARGE BLUE FISH
Bluefin tuna, swordfish (emperor), dogfish, pike and king mackerel are species of fatty fish that may contain a dangerous dose of mercury, a heavy metal toxic to neurons. It may also contain carcinogenic dioxins and polychlorinated biphenyls, which are endocrine disruptors.
The Spanish health authorities and many other countries in the world recommend pregnant women to consume other species of fish: small species such as sardines and white fish.
Blue fish are rich in healthy omega-3 fatty acids, but pregnant women can get the amount they need from plant sources such as oil and crushed flax seeds, nuts and chia seeds.
6. RAW MARSH
The other and other species of shellfish that are eaten raw can be poisoned by harmful bacteria and viruses.
If you want to enjoy the taste of the sea, try the seaweed (a very small amount is enough).
7. CAFFEINE
Caffeine is rapidly absorbed and reaches the placenta and the fetus, which does not have the enzymes necessary to metabolize it. An excess increases the risk that the baby is born with low weight, which increases the chances of suffering health problems in the future, including diabetes and heart disease. Too much caffeine can also cause a miscarriage.
In addition to coffee, caffeine is naturally found in other foods, such as tea (including green tea) and chocolate, and is added to some soft drinks and energy drinks.
Keep in mind that some over-the-counter medications used to treat cold and flu symptoms may contain high doses of caffeine.
If you are used to drinking coffee you can substitute it with chamomile or mint infusions. The taste is very different, but the ritual and the heat can comfort you as much or more than a coffee.
8. GERMINATES
There is a possibility that salmonella will develop in the soya, alfalfa and other sprouts. Washing is not enough to guarantee its elimination, so pregnant women should not consume them raw.
In general, during pregnancy you should take special care when washing fruits and vegetables.
9. ALCOHOL
Of course, pregnant women should not consume even drop of alcohol, which increases the risk of miscarriage and stillbirth. A very small dose can already adversely affect brain development and the health of the baby.
Alcohol can cause fetal alcohol syndrome, which leads to facial deformities, heart defects and mental retardation.
10. PROCESSED FOODS
The prepared dishes found in supermarkets can be very comfortable, but often provide few micronutrients and too many calories, salt, fat and sugars.
Since pregnant women have increased micronutrient needs, it is especially important that they avoid highly caloric processed foods and that they prefer natural whole foods that are rich in micronutrients, such as vegetables, nuts, seeds, pulses and fruits.
The sugars that are added to prepared dishes, industrial bakery or soft drinks multiply the risk of obesity and gestational diabetes, which can lead to complications in childbirth and increases the risk that the child is overweight.
General recommendations for a safe diet during pregnancy
In addition to avoiding these foods that are considered prohibited and not recommended during pregnancy, we must always take certain precautions to carry a safe diet in pregnancy. For this, we share some tips:
- Clean utensils properly after using them.
- Wash fruits, vegetables and vegetables well to remove traces of dirt and pesticides, as well as possible bacteria or parasites that cause diseases.
- Cooking food at a temperature of over 75ºC to kill all kinds of microorganisms that transmit diseases.
- Never serve half-cooked, "juicy" or raw meats.
- Avoid contact of raw foods with cooked foods.
- Consume food after cooking. Do not leave them at room temperature for more than two hours.
- Keep perishable foods in the refrigerator.
- Thaw meat completely before cooking.
- If we consume overheated food, make sure that it has reached high temperatures (more than 75ºC).
- Do not consume food after its expiration date.
With these tips and avoiding foods that are prohibited during pregnancy, you can prevent the onset of food diseases that harm you and your baby.
