Is evidence that, during pregnancy, women should take care in their diet end because the newborn’s life depends on the good nutrition of the mother. However, there is the false belief that the more you eat, the healthier the baby will be born. Pregnant women must eat enough to sustain a little life, that’s true, but mostly they eat with variety and quality. Both are the maximum that should govern in the diet of a pregnant woman.
Normally a mom and fatten between kilo per kilo and a half months pregnant, which means it will increase between 12 and 14 kilos of weight during the pregnancy period. Overcoming these figures represent an excessive burden that excess fat is for mother and child.
Of course, not winning enough kilos is also harmful to the baby, especially if weight gain is less than 4.5 kilos. The diets are strictly prohibited during pregnancy because the fetus gets fewer nutrients than it should. It is our doctor who will monitor the good health of the mother and child, and give the corresponding corrections in the feed.
A balanced diet
The maximum of the diet of a pregnant, as we have said, must be quality and variety. Meals therefore rich foods are very different, which are present in abundance, fresh foods, mainly cereals, fruits, vegetables, fish, meat, eggs and dairy.
In addition, each group of the above, it is necessary to include all kinds of products to make sure you’re getting all the nutrients you need in this key period of life. It is important to stress that you cannot eat one type of food in excess and, of course, missing a certain product in the diet.
Regarding the caloric needs of a pregnant woman are not so many as traditionally believed. For the proper development of the fetus is sufficient to increase 250 calories daily diet. It is very important that much of this increase is well nourished protein (fish, meat, eggs, legumes and dairy).
Proteins, fats and folic acid
The protein in animal products and vegetables are essential to the human diet and, therefore, of the pregnant woman. Not to miss in their food plants (fruits and vegetables) and grains, always rich in fiber and no sugar.
On the other hand, avoid the consumption of fats, which come mainly from the bakery, potato snacks, sugary sodas and sweets. Salt is necessary for pregnancy and should not be removed from the diet, but need to use it sparingly and always preferring iodized salt.
The essential vitamin for women in gestation is folic acid. Belonging to the group B, may be found in green leafy vegetables, asparagus, beans and liver. For pregnant women is essential to take at least 0.4 mg. of this vitamin every day, mainly in the first weeks.
A good supply of folic acid helps protect the baby from contracting certain birth defects of the spine and brain. If taking cases of deficiencies of this substance as through diet alone can be difficult to get the entire amount needed, the specialist may recommend additional vitamin supplements.
Healthy eating habits
As usual healthy, a pregnant woman should eat three meals a day, but if they upset stomach, can be extended to five or six servings, reducing, not surprisingly, the amount of food in each. To overcome hunger between meals, cheese, yogurt, juice, fruits and vegetables should be the best snacks, discarding fat sources, such as cakes, potato snacks or sugary drinks.
A heavily pregnant woman requires having your body well hydrated and therefore must drink plenty of fluids. It is recommended that at least the mom drink about eight glasses of fluid daily. The water can be complemented with a glass of fruit juice and a couple of glasses of milk.
Moreover, a pregnant woman should be cautious with caffeine intake. Care must be taken with coffee, tea, chocolate drinks and stimulants. All these products have caffeine in varying amounts and that substance must be supplied in moderation.
For other habits, no food in this case, is entirely non-smoking and drinking alcohol. It is also essential not to take drugs not prescribed by a doctor.
A guide for a varied diet
Below is a list of the daily requirement you need a pregnant by food type. Do not forget that this is a guideline and that, in fact, is a doctor that you can better advise on individual cases:
- Fruits (2-4 servings): Remember that a serving is half a cup of chopped, one medium fruit (like a pear or apple) or three plums.
- Grains (6-11 servings): A serving is one slice of bread, 150 gr. grain or 100 gr. rice or pasta.
- Dairy (3-4 servings): A serving is a glass of milk, two yoghurts, 150 gr. fresh cheese or a pudding.
- Proteins (2-3 servings): A serving is a slice of red meat, chicken, fish, or two eggs.
- Vegetables (3-5 servings): one cup of raw vegetables or half a cup of cooked vegetables.