Many times most of the pregnant woman confused during pregnancy what to eat and what not, if there is some recommended food or if you have to do some special diet.
It’s funny, but many of us and I mean both men and women, we started to worry about our food when we found out that we are going to be parents, something that on the other hand is a very good idea since we will soon have at home to someone who will depend on us for many years, but above all, it will be a stage of life that you will not want to miss for the world.
But we talked about feeding in pregnancy. The truth is that if you take a healthy diet and have healthy habits, practice some sport and maintain an active life are few changes you will have to perform, except medical prescription for some type of complication derived from pregnancy that also does not have to be given.
These are our recommendations that during pregnancy what to eat.
The pregnancy will be a test of effort, mental and physical, your skin will stretch to adapt to the new ways that your uterus will acquire, so it is important that you moisturize both outsides, through moisturizers and inside increasing the normal water intake. We must pass from 6 – 8 glasses a day to about 8-12 glasses. We know that drinking without thirst is not the best plan in the world, but we must make that little effort, our body will thank you.
We can take infusions without sugar, always moderately, or skim milk to reach that quota. We must avoid of course the intake of sugary drinks, only provide us with empty calories that decompensate our food, we should even reduce the natural juices to a minimum because their content in sugars is high.
Calories, calories, and more calories. during pregnancy what to eat?
It seems that in recent times everything is measured in calories and has become the most fashionable unit of measure in the western hemisphere.
Generally speaking, it is said that a pregnant woman should increase her daily intake by 300 kilocalories in the last six months of pregnancy as long as there is no additional pathology, such as gestational diabetes, which will require more control of our diet, and will continue to be maintained Healthy habits and adequate physical activity. This increase in calories should preferably come from healthy foods (a can of soda with sugar already contains more than 300Kcal and only provides sugar and no nutrients). Here are our recommendations:
The more calories that can be ingested need to be through plant products (vegetables, vegetables, legumes, and fruits). So it is advisable to limit all processed foods rich in simple sugars and fats, either because they are foods with unhealthy fats or because they produce very heavy digestions, such as industrial pastries, sausages, etc.
Recommended Fat Foods:
- Olive oils, sunflower oils, nuts, lean meats and white fish, egg yolks and avocados.
- Fatty foods to limit: Bluefish, industrial pastries, dairy desserts, sausages, cold meats, and dates.
- Fiber: During pregnancy, it is recommended that fiber intake is not neglected since episodes of constipation are frequent. Vegetables, vegetables, tubers, and fruits must be present in the diet of the pregnant woman.
- Proteins: In some countries like Spain the intake of proteins are increased by our usual diet. This data is not specific to pregnant women, if not all of the population. Therefore, it is not necessary to make dietary considerations in this regard. Just remember that proteins are found in eggs, meats, fish, and legumes.
What we should avoid
- Moderate consumption: Stimulant drinks (coffee, tea, infusions, energy drinks and soft drinks …) as they are associated with harmful effects.
- Avoid as much as possible (if we can reduce it to zero much better)
- Tobacco: we should not smoke even without being in the state, for its various harmful effects. As an ex-smoker, I can say that it is not easy, but it is not impossible. We must always remind ourselves that a less cigar a day is a battle won and the more battles we win the closer we will win the war.
- Alcohol: its adverse effects on pregnancy are more than proven.
- Industrial bakery, sweets, and sugary products: only provide empty calories, with nutrients of very low or no quality. It’s those “false awards” that we give and that ultimately end up undermining our diet.
- Sausages and cold meats: we must always avoid them, not only because of their high-fat content but because they may contain toxoplasmosis.
- Nuts of Brazil
- Liver: high in vitamin A
- Algae: high in Iodine
- Lucius, shark and bluefin tuna: high in mercury and heavy metals and raw fish in general by listeria.
- Raw or undercooked meat: by toxoplasmosis
- Unpasteurized cheeses: by toxoplasmosis
These are some recommendations that during pregnancy what to eat and what not to eat and as you can see it is more to avoid certain foods than to see what we have to eat. Unless your doctor tells you otherwise, the variations in the diet would not have to be very significant and well, the ham, because they are only nine months.