Guide To Nutrition During Pregnancy
The right nutrition for pregnant women and mothers who have given birth guarantees the health and growth of the baby. Don’t forget that what mum eats and drinks is the baby’s source of nourishment. This is why it is very important to choose the right foods, to give the body the elements it needs.
A pregnant woman needs large amounts of iron, calcium, protein and folic acid. The reason is that these nutrients help prevent brain disease, deficiencies in bone formation, lack of oxygen in the circulatory system and deficiency in muscle tissues.
Feeding in pregnancy. What should i eat?
- Greek yogurt. This dairy product is particularly beneficial for pregnant women because it contains more calcium than all other dairy products. It also contains probiotics that help improve digestive health and also prevent infections.
- Legumes such as lentils, peas, beans and peanuts. These foods contain fiber, folate and many other nutrients that prevent diseases in the mother and therefore also in the baby.
- Eggs. They contain a little bit of every nutrient you need for a healthy diet. One of these elements is choline, a molecule that facilitates both physical and functional brain development.
- Lean meats. Beef, pork and chicken are excellent sources of protein, iron, choline, and B-complex vitamins.
- Berries and red fruits. These small foods have lots of water, healthy carbohydrates, vitamin C, fiber, and antioxidants. They are also ideal for calming anxiety without multiplying calorie consumption.
- Avocado. It is an uncommon but healthy fruit due to its high content of fatty acids. It also contains vitamins B, K, E and C, potassium and copper. These are all nutrients that help relieve leg cramps, which are common during pregnancy.
- Dried fruit. It is ideal in the diet for a pregnant woman because, although small in size, it is rich in nutrients.
Types of food
Each type of food has benefits for pregnant women.
- The beans are ideal for satisfying the need for energy.
- For their part, fruits and vegetables contain high amounts of antioxidants. They are also high in fiber and vitamin complexes.
- Meat, nuts and vegetables have proteins, folic acid and the iron that the body needs.
- The various types of dairy products are a source of calcium and vitamin D. One of the most suitable for mothers’ bodies is yogurt.
What foods and drinks should pregnant women avoid?
- Beverages with caffeine. The limit considered safe is less than 200mg per day. However, if they can be avoided completely, it is better for the health of the baby and the mother.
- Salmon and sardines are rich in fatty acids, omega 3s and proteins. However, there are other fish, such as albacore tuna with high amounts of mercury, which must be limited in the diet.
- Alcoholic drinks. The alcohol in the mother’s bloodstream passes directly to the baby through the umbilical cord. This substance, in such a small organism, can cause physical, cognitive and behavioral ailments in the future.
- Unpasteurized dairy products. Pregnant women are more susceptible to parasites and bacteria found in foods that have not been properly treated.
Another aspect to take into consideration is that in a good diet it is not only healthy foods that make a difference. In addition to these, the body needs water and the right vitamin supplements. Many nutrients are not abundant in foods and alternative sources must be sought.
When thinking about the right diet for pregnant women, it is also important to know that nutritional needs change during this period. It’s not about increasing portion size. What is important is to ensure the organism the micro and macro elements necessary for the healthy development of the mother and baby.
