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Diet in pregnancy

Any excuse is good to start taking care of yourself through a healthy diet , supported by a sports routine that ensures a balanced body and mind, but there may not be a better time to start a change in eating habits than pregnancy .

Taking care of the diet in pregnancy is very important and not only to ensure that the correct development of the future offspring and the extra nutritional contribution that the woman’s body demands during these months, but also so that the posthumous recovery process after pregnancy is a success and the mother can regain the splendor of her silhouette in record time.

How should diet be in pregnancy?

varied and complete diet , rich in quality nutrients, should become the maxim of a pregnant woman concerned about having an ideal pregnancy diet.

It is not about increasing the quantity of food, but about increasing its quality and setting the calories ingested daily at 2,000, with special emphasis on cereals, legumes, bread and pasta, without forgetting fruit, vegetables, meat, fish, skimmed dairy and natural sources of protein, folic acid, iron, calcium and iodine , as well as avoid fats as much as possible.

With all this, the normal weight gain during the state of good hope is between 9 and 12 kilograms , ideal for both the fetus and the mother.

Key tips in the healthy diet of a pregnant woman

A varied diet is key to a correct diet in pregnancy

1. It is preferable to eat several meals a day – the ideal is set at 5 times a day – than just three large and copious meals. It is recommended to eat small portions every three hours and thus keep the metabolism always working, thus avoiding heaviness and burning. The possibility of snacking between meals is always open , yes, as long as it is fruit.

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2. Maintain constant hydration . Drinking water and other liquids should be a mandatory practice, in order to eliminate toxins and avoid some common ailments of pregnancy, such as headaches, constipation and a feeling of heaviness.

3. There are basic nutrients that a pregnant woman cannot neglect and must seek through the consumption of natural foods rich in them. For example, calcium will help your child’s proper bone development; folic acid is helpful in preventing birth defects; iron helps to create red blood cells, responsible for oxygenating the body’s tissues; while iodine and omega 3 focus on the correct cognitive development of the child.

4. Grilled and steamed foods will be your best ally when it comes to maintaining a healthy diet during pregnancy. Meat, fish and vegetables cooked in large portions to avoid the loss of nutritional properties and avoiding salt and fat as much as possible.

5. There are products that a pregnant woman should not include in her diet, such as game meat -it is difficult to digest-, sweets, soft drinks, coffee and herbal teas, alcohol, raw foods and fried foods. . We remove from this list the Serrano ham, considered until now a toxoplasmosis risk food , but new studies have ruled out that there is a direct relationship between its consumption and said disease.

Beyond pregnancy: breastfeeding

Once healthy eating has been adapted as a model of life, it is recommended to establish it beyond pregnancy, especially during breastfeeding, since everything that the mother ingests will be transferred to her child through milk and, incidentally, the state will improve. health of both.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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