How should a diet for pregnant women? Pregnant women suffer numerous hormonal changes and nutritional needs so that nutrition becomes very important during the pregnancy process. We not only have to take into account the pregnancy phase, but also the moment before we get pregnant. It needs specific nutritional qualities, both for the baby and for the mother.
So pay special attention to your diet and do not get obsessed with not gaining weight. According to experts, the appropriate increase should be between 10 and 12 kilos.
Before you get pregnant
The physical condition and qualities of a woman are an important factor to conceive. If you are overweight or obese, the doctor will recommend lowering the weight before becoming pregnant. It is important that pregnancy starts at an optimal weight and the woman stays well nourished for (minimum) 9 months.
If you are planning a pregnancy, it is advisable to go to the gynecologist and a nutritionist to advise a proper diet.
It is essential to lead a healthy lifestyle, with a balanced and varied diet. While it is true, it is very important to take folic acid or vitamin B9 whenever the doctor deems appropriate. The diet that modern society usually has makes us lacking in micronutrients, which is why it is advisable to take supplements months before becoming pregnant. It is one of the best tips to diet for pregnant women.
Diet for pregnant women in the first trimester
When a woman becomes pregnant, digestion becomes slower. The body is very intelligent and resorts to that process slowed down so that the food lasts longer in the intestine and the absorption of nutrients is greater.
The weight gain in the first trimester of pregnancy should be between 0.5 kg and 1.5 kg. You will hardly notice that weight gain since the fetus will only measure about 16 cm in size. It is one of the best tips to diet for pregnant women.
Tips to consider:
Proteins, fats, and carbohydrates (macronutrients). You can not stop consuming the three major nutritional groups. In all meals there should be the same pattern as in any balanced diet: protein (fish, meat, eggs, dairy, tofu, legumes), complex carbohydrates (pasta, bread, rice, potato, sweet potato) and healthy fats (oil of extra virgin olive, natural dried fruits, avocado). It is one of the best tips to diet for pregnant women.
Minerals. As with any healthy diet, minerals such as iron, iodine and calcium must be present. Although it will not be until the fourth month of pregnancy when they should be increased.
Vitamins. Consuming vitamin A, B, C, D, and E is important from the beginning of pregnancy. It is not necessary to take it in supplementation, since we can find them in vegetables, fruits, vegetables, olive oil, whole grains and dairy products.
Fiber. It is important that you do not stop consuming fiber daily. In pregnancy is very common to suffer constipation, so ally with fruits, vegetables, legumes and whole grains, but without exceeding the recommended dose (30gr / day). An excess can cause the opposite effect and prevent the correct absorption of nutrients.
Diet for the second and third trimesters of pregnancy
once the first third of pregnancy is over, the body needs to slightly increase the caloric intake because it will require more energy. It is recommended to increase between 3’5 and 4 kilos in the second quarter, reaching 5 or 5’5kg in the last three months. It is one of the best tips to diet for pregnant women.
Nutritional advice:
-Increase the amount of complex carbohydrates, healthy fats and daily protein.
Decrease saturated fats.
-Increase the consumption of calcium, iron and iodine . From the fourth month and until the day of delivery, the amount of calcium should be increased considerably. The presence of iron should also be taken into account to avoid episodes of anemia in the later stages of pregnancy (caused by the baby’s growth). They may consume foods rich in iron, but not enough to fight anemia; so you can resort to supplements of vitamin B12, folic acid, vitamin C and iron.
Something similar happens with iodine. It is a fundamental mineral throughout pregnancy
How to avoid some discomforts of pregnancy
Dizziness
It is most feared by pregnant women, especially in the mornings. They usually get worse when there is a voltage drop or there is little blood sugar. To avoid it:
-Eat little, but several times a day (6-7).
-Eat something before getting out of bed.
-Avoid tea, coffee and soft drinks.
-Have a correct intake of carbohydrates in all meals.
Nausea and vomiting
-They usually accompany dizziness, so they should take into account the above recommendations in addition to: Take infusions.
-Choose vegetables and fruits that are easy to digest. Better all cooked or baked.
-Avoid citrus fruits
-Do not eat very fatty meats or sausages.
-Eliminate all industrial bakery.
Acidity or reflux
In recent months, pregnant women can suffer this type of discomfort because the baby has a considerable size and presses the stomach.
-Avoid taking fruit fasting or as a dessert.
-Do not drink acidic or spicy foods.
-Try not to abuse the fiber.
-Eliminate carbonated and caffeinated beverages.
-Try not to spend more than 3 hours without eating.
Constipation
The alteration of the intestinal transit is quite frequent from the second quarter. It is advisable to have a correct supply of fiber in the diet or to bet on suppositories, but in no case is the use of laxatives recommended. You must also follow the following instructions:
-Maintain proper hydration with water, infusions or broths.
-Be active and do physical exercise.
-Eat plant foods (fruits, vegetables, legumes) at all meals.
-Take whole foods.
Consume yogurts with bifido-bacteria.
Insomnia
-It is a problem that usually occurs in the final stretch of pregnancy. Try:
-Dine early and do not eat copious meals.
Take foods that provide tryptophan. For example: eggs, chicken, blue fish, milk.
-Eliminate coffee, chocolate, tea, drinks with caffeine or stimulants, mate and ginseng.
