Pregnancy is one of the greatest miracles in life. Having the opportunity to bring a new human being into the world is a privilege and a great adventure. Women experience many changes that may or may not be very noticeable, but what can be appreciated is how a new life grows inside their womb. But, as all power entails a great responsibility, pregnant women must follow a strict pregnancy diet since they must eat healthy to be able to gestate the baby in their womb.
If they want the baby to be born healthy, they must have the necessary nutrients and vitamins so that the baby’s body can be created in a good way.
Each phase of pregnancy requires specific nutritional needs of both energy and micronutrients. For both the mother and the future baby. It is a great time to put a special emphasis on food. Weight also has special relevance throughout pregnancy as women tend to increase between 10 and 12 kg.
A Pregnancy Diet should have a varied and balanced diet. The only thing to consider beforehand is folic acid and vitamin B9. You can get these vitamins through various foods or even as supplements, which is what doctors usually prescribe.
The First Trimester of Pregnancy
One of the main important changes in a woman during pregnancy is the slowing of digestion. The objective of this is that the food remains for a longer time in the intestine and thus the absorption of nutrients is greater and the demand of the mother and the fetus are met.
During the first stage of pregnancy, you should eat protein, fat, and carbohydrates. Its presence is very important although the recommended amounts are different from those of a balanced diet. At each meal, there must be a source of protein. It can be meat, fish, legumes, cheese, tofu, seitan or eggs. The most complex carbohydrates such as pasta, bread, rice or potatoes should be present daily while monitoring the fats (check this great source of good fats) you consume.
During pregnancy, the woman should stay as healthy as possible and avoid weight loss. If you lose weight excessively, this would be harmful to the baby and the mother’s body. The idea of the Pregnancy Diet is to have as much energy as possible to support the process of creating life within the female belly.
The diet must meet the requirements of iron, iodine, and calcium, although amounts of these and other minerals should not be greater until the fourth month of pregnancy. With regard to vitamins, from the beginning of pregnancy, it is important to increase the consumption of vitamins C, A, D, E and vitamins of group B.
You can cover this contribution with the consumption of raw fruits and vegetables, whole grains, raw olive oil, and dairy products. On several occasions, it is recommended to take some kind of natural supplement to ensure the necessary vitamin intake. If you do this, along with daily fiber intake, you can have a healthy bowel and thus avoid constipation. The fiber during the pregnancy diet is provided by fruits, vegetables, whole grains, and legumes.
The second and third trimester of pregnancy
When the second and third trimesters of pregnancy enter, the future energy and caloric requirement of the mother begins to increase. There is a significant increase in weight and it is recommended to increase the amount of daily protein by eating larger pieces of meat or fish. It is advisable to reduce saturated fats and increase healthy fats by consuming olive oil, bluefish or drinking one more glass of milk.
Experts recommend increasing calcium intake through dairy or calcium-enriched dairy substitutes such as soy, rice or oatmeal drink. The idea is that the fetus can absorb all the nutrients and strengthen its bones. Along with calcium, you should increase iron intake during pregnancy diet.
It is very common that anemia appears in advanced stages of pregnancy caused by the increase in the size of the fetus. For this reason, iron consumption is very important. A pregnant woman should start eating red meat, mussels, eggs, fish, and legumes.
How a good diet can make you feel better
It is known that during pregnancy women tend to feel a lot of discomfort. A healthy pregnancy diet is able to make these dislikes disappear. For example, with dizziness. This is a typical nuisance, especially in the mornings. If you suffer, it is advisable to eat little but often. At least 6 or 7 times a day. Avoid drinks that contain caffeine such as tea, coffee, and colas.
Also, try to eat foods that provide carbohydrates in all meals. Nausea and vomiting can also be eliminated by eating these foods. Try to drink infusions of mint, cumin or pineapple juice. Take them from the first plate at lunch and at dinner potato, pasta or boiled rice with a little olive oil. Choose vegetables that are easy to digest such as zucchini, squash and carrots, and green beans.
Take boiled or baked fruit and enjoy citrus fruits such as orange juice. Dairy products are recommended to be taken in the form of yogurt or cheese. Meats should be grilled avoiding fats and sausages. Avoid raw foods at all costs and choose cooking that facilitates digestion.
The Pregnancy Diet goes hand in hand with the consultation of the dietitian – nutritionist. These experts are responsible for your pregnancy can be carried out successfully. A personalized diet helps to improve the discomfort of pregnancy and to be able to make a good weight control. Maintaining good health during pregnancy is crucial since you are not only taking care of your own body as a woman but also of that new life that is on its way.
Each Pregnancy Diet is different and depends on the type of pregnancy and the age of the woman. Even so, it is advisable to eat enough and as healthy as possible to avoid any kind of problem that may arise due to poor nutrition. A good Pregnancy diet is a good baby!!