What is The Best Food to Eat While Pregnant? The complete guide!
During pregnancy, nutrition plays a fundamental role, since it will fit the physical and psychological well-being, assuring the growth and good development of your baby.
Your body needs a lot of energy at this stage, and you will have to feed yourself well to satisfy your needs and your baby’s. The amount of energy required increases by about 10 %, but each woman has her own metabolism.
A well-balanced diet will prevent some conditions that could develop during pregnancy, such as exhaustion, constipation, weight augmentation, anemia, decalcification, amongst others.
The objective of carrying out a nutritional control, and gaining weight reasonably, corresponds to reduce to the maximum risks such as diabetes in mother and child, complications in childbirth, stretch marks, deformations in the spine, or discomfort due to overweight.
Best Food to Eat While Pregnant: The Complete Guide While you Expect & Exercises
Nutrition for the first trimester
The menu of the first trimester must have foods rich in folic acid, which is essential for the growth of the baby’s nervous system.
Nutrition for the second trimester
In the second trimester, the foods must-have recipes full of calcium and vitamin D, required for the growth of bones and teeth for the baby.
Nutrition for the third trimester
In the menus of the third trimester, you should choose foods that provide energy to deal with the exhaustion of the last months.
What foods should not be missing from your diet?
The diet needs to provide a similar combination of lipids (fats), carbohydrates (sugars), proteins, and minerals.
- Animal fats: Grants vitamin A, which ensures the proper development of the baby’s visual system. Find them in butter, cream, milk, etc.
- Vegetable fats: Helps to build the membranes of the cells. You can find them in olive oil, sunflower oil, peanut butter, coconut cream.
- Fatty acids: They participate in the development of the brain of the fetus. You can find them in Salmon, Herring, or sardines.
- Animal proteins: Find them in meat, fish, and eggs. They provide essential nutrients for the development of the embryo as they guarantee its growth. An average of 70g per day is necessary. Red meat, consumed two or three times a week, assures the supply of iron, essential for the production of red blood cells and prevents anemia in the mother-to-be.
- Calcium: Dairy products are rich in this mineral, also fruits, vegetables, etc. The calcium needs increase from 900mg to 1200mg a day throughout pregnancy. Calcium participates in the formation of bones and teeth of the future baby and reduces the frequency of tension disorders during pregnancy.
300mg of calcium equals a bowl of 250ml of milk, 2 cups of yogurt, or 300g of white cheese.
- Vitamins: They are necessary for the body and play an important role in the development of the fetus. Pregnancy increases the vitamin requirements, such as vitamin B9 or folic acid. A lack of this vitamin, among other circumstances, can produce an anomaly in the structure of the spine, or premature birth.
The body does not produce vitamin B9 so it must be through feeding as we must satisfy its need. You can find large amounts of folic acid (among 100μg and 100g) in foie gras, spinach, lettuce, walnuts, almonds, peanuts, melon, and in shorter amounts in avocados, cabbage, endives, artichokes, eggs, oranges, bananas, rice, and corn.
- Carbohydrates: You will find them in pasta, bread, potatoes, vegetables. Its consumption will give you more energy during the nine months of pregnancy.
What Foods to Avoid During Pregnancy?
Even if you have a healthy diet, you should know about certain foods to give up during pregnancy, to avoid infections or other risks for your baby’s health.
- Unpasteurized cheeses: Choose cured cheeses, hard texture, and pasteurized. Remove the crust. Do not eat soft cheeses, blue, or those that have mold, such as Goat cheese or Camembert, since they may contain a bacterium called listeria. You should not worry about taking melted cheese since the listeria cannot stand the heat.
- Eggs: Salmonella is a risk you take by consuming eggs. To avoid this, do not eat meals that contain raw or undercooked eggs, such as homemade mayonnaise, undercooked tortillas, creams or desserts made with raw egg, such as tiramisu.
- Meat: The toxoplasmosis develops in animals that eat grass contaminated by this parasite, and remains in the raw meat.
You must avoid eating meats that are not well cooked, such as carpaccio, steak tartar, or uncured sausages.
It is also important to wash your hands and clean your nails after handling meat, fruits, and vegetables, to avoid the consumption of bacteria and the crossed-contamination with soil fertilizers.
- Vitamin A: This vitamin can be dangerous for your baby because its excess can cause abnormalities in the fetus. For this reason, it is advised not to consume high levels of vitamin A in the first three months of pregnancy.
- Avoid carrots, liver, and foie gras.
- Fish: Avoid smoked, marinated or raw fish and shellfish, because they can carry listeria.
- Coffee, tea, and alcohol: Some studies have confirmed that a level higher than 300mg of caffeine (three cups of coffee or six cups of tea a day) is related to the risk of miscarriage. So try not to exceed this volume to avoid any danger. As for alcohol, it is best to do without it.
Although pregnancy is not the ideal time to make a diet, you must forget the myth of “eat for two.” When the pregnancy is advanced, you probably will not be able to eat so much at one time, so you should eat less, but more often.
Follow these tips to get the direction of your pregnancy.
- Organize your Diet.
You do not have to start a strict diet of lettuce and turkey to avoid taking extra pounds in pregnancy. It is enough to assume simple principles for a balanced diet that responds to the needs of the moment.
- Consult a nutritionist, he will know how to prepare your healthy habits and will help you to choose the foods that best adapt to your needs and the options for everything that risks your ideal weight.
If you cannot avoid such foods, you will probably need to practice some exercise to stabilize your weight.
- Walking: It is one of the best cardio activities for pregnant women, and it keeps you fit, without punishing your knees and ankles. You can walk anywhere, walking does not require any special equipment other than a good pair of shoes, and is a safe exercise during the pregnancy.
- Swimming: The Doctors and physical trainers consider swimming the best and safest exercise for pregnant women. Swimming works the muscles of the legs and arms, offers cardiovascular benefits, reduces swelling and allows the pregnant woman to feel light in the water despite her weight gaining.
- Low-impact aerobic exercises: Aerobic exercises strengthen the heart and tone the muscles. Also, if you join a special class for pregnant women, you will enjoy the company of other pregnant women.
What does a daily balanced diet consist of?
Fruit 2-4 servings. Remember that one serving equals 100 grams of cut fruit, such as a pear or an apple.
Cereals 6-11 servings. One serving is a slice of bread, 30 grams of grain, or 30 grams of rice or pasta.
Dairy 3-5 servings. One serving is a glass of milk or yogurt, 80 grams of fresh cheese, or a custard.
Proteins 2-3 servings. One serving is a filet of red meat, chicken, fish, or two eggs.
Vegetables 3-5 servings. 225 grams of raw vegetables or half the weight of cooked vegetables is a portion.
Oils 15 to 30 ml.
Water 2 liters.
This article explaining the Best Food to Eat While Pregnant. Aside from that, I’ve described a complete guide to eat while you expect plus exercises! Hopefully, you will be benefited if you flow the guides. Thank you!