The nutrition of pregnant women is key to the healthy development of the baby. It is a period in which the way feeding on the mother affects not only their health, but the baby that is brewing, therefore there is at least 10 things you should know to take a healthy diet during pregnancy.
Maintain a full, varied and balanced diet is essential for a healthy, along with pregnancy always exercise. Controlling weight gain, choose the right foods and nutrients as well as the way of cooking them are some of the tips that you should keep in mind.
1) get several meals a day
Digestion during pregnancy is slower, which gives a feeling of heaviness. Therefore, to avoid it, instead of hearty meals, the most recommended is eat small amounts several times a day. It is also a good way to combat the nausea of the first months.
Pecking for hours is not counterproductive to weight control if you choose healthy snacks such as nuts, crudities, toast and fruit parts.
(2) fish Yes, but with caution
Fish is an excellent food for pregnant women to be major source of omega 3 and omega 6, but must limit the amount of certain species.
Large as the bluefin tuna and the emperor fish, possess high concentrations of mercury, whose cumulative toxic effect is related to neurological and brain damage in the baby.
The small fish that do not accumulate mercury can be eaten safely a three times weekly menu. These are, for example: albacore, salmon, hake, DAB, sardines, herring, mackerel, boqueron or bocarte, mullet, eel, mackerel or common chicharro, mackerel, halibut, sea trout, dogfish…
The consumption of raw as sushi or sashimi fish is not recommended during pregnancy,.
(3) cares about the safety of food
Just as it is recommended to limit the intake of certain fish by the cumulative risk of mercury, there are other foods with what maximum caution should be.
The ham is associated with the risk of toxoplasmosis, although recent studies claim that a ham curing and of good provenance has minimal risk, but to see who dares.
Is advises against eating raw meat, as well as eggs that are not well set or unpasteurized cheeses. In addition, must also be cautious against possible contaminants, food from transgenic crops.
It washes very well kitchenware after use, as well as fruits and vegetables to remove residual dirt and pesticides.
(4) keep you hydrated
The physiological changes experienced by women during pregnancy makes it necessary to increase the daily intake of water. Experts recommend consuming ones two litres of water a day.
Water, either direct or which comes from food, is beneficial to prevent some of the typical discomforts of pregnancy such as constipation, headache, and contrary to what you might think, helps prevent edema, a swelling caused by excess fluid in the tissues.
It also helps to prevent urinary tract infections, one of the main causes of preterm birth, and help to maintain adequate levels of amniotic fluid, which is renewed constantly.
(5) zero alcohol
There is a moderate amount of alcohol that can be considered safe in pregnancy. It is preferred to avoid it, because it is impossible to know what the safe level of consumption. The effects that can have the same amount of alcohol drink varies from a woman to another, depending on the stage of pregnancy, their own Physiology and alcohol tolerance.
Alcohol crosses the placenta and passes the fetus whose tissues and organs are forming and can affect its development. It is the second leading cause of mental disorder, so better keep it away.
(6) increase the consumption of fruits and vegetables
In pregnancy, there is a greater need for nutrients and vitamins, therefore fruits and vegetables they are the foods most appropriate to cover, at the same time that provide fiber, fluids and help prevent discomfort.
Fruits and vegetables are the second step of the Food Guide Pyramid and recommended a daily consumption of at least five pieces per day. At the same time, we must balance the diet with foods from all groups.
(7) the diet includes foods from all groups
The important thing is to have a balanced diet where missing foods from all groups.
Fruits, vegetables and vegetables you must add legumes, cereals and their derivatives (bread, rice, pasta), preferably integrals, dairy, they provide calcium, lean meats, fish, eggs and nuts and at the tip of the pyramid, only occasionally, sweet and fat.
From the second half of pregnancy, energy needs will rise between 250 and 300 calories extra per day.
(8) how to cook food
The healthier way of preparing food is Grilled, especially the meats and vegetables as retain their nutritional values without added oils. Fish and vegetables are also very well steam.
If you opt for boil foods, introduce them when the water is very hot and in large pieces to reduce the loss of vitamins and nutrients.
When you cook baked there to control the amount of oil and fats to be added to the food. Fried foods should be once per week, and always restrict them in olive oil. The wok is also an interesting way to cook food, specialty was vegetables, vegetables, meat and chicken. They are crunchy and very tasty.
(9) the spices in the diet of pregnant women
Avoid adding too much salt to the food when it comes to cooking them, already by Yes many foods, repackaged them, are added salt.
The olive oil is, without a doubt, the best seasoning, because it contains antioxidants and oleic acid and is also rich in essential fatty acids, omega 3 and omega 6, with proven benefits during pregnancy.
Instead of vinegar, choose the lemon for seasoning salads, vitamin C helps the absorption of food iron.
Also, avoid too much seasoning meals, above all the spicy to prevent heartburn and stomach discomfort and hemorrhoids.
(10) it controls your weight
Although pregnancy is not a proper step to make regime, it is important to control weight gain to avoid complications, both for the sake of our health as the baby.
Pregnancy ideal weight gain round between the 9 and 12 kilos, but it depends on each specific case the gynecologist valolara if a lesser or greater weight gain are justified or pose no risks.
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