HEALTHY EATING IN PREGNANCY

Now that you are pregnant, it is important to try to increase the intake of certain nutrients, such as proteins, vitamins and iron.

This is important to make sure that you are consuming everything your body and the developing baby need.
And no, you do not need to follow that old mentality that pregnant woman has to "eat for two." Eating better does not mean eating more, in most cases.


What should I watch for during pregnancy?
If you were not to worry too much about the food, now it's worth going to make more thoughtful and balanced meals. Limit the amount of treats and invest in a varied diet.

During gestation, your body works even more efficiently, getting the most energy out of what you eat. So in the first six months of pregnancy most women do not even need to eat more than they already did. It is only in the last three that it is advisable to eat 200 to 300 more calories, but that does not mean almost anything, since 200 calories equals mere two buttered toast, for example.
Guide yourself through your appetite, which may vary depending on the stage of pregnancy. In the first few weeks he may disappear because of the nausea .

But sometimes, especially at night (or in the middle of the night), you are likely to feel the sudden need to eat something to fill a hole in the stomach.
In the second trimester, your appetite should be equal to what it was, or a little higher. In the third, you should be more hungry, but you need to be careful because heartburn and poor digestion will be more frequent.


What pregnant foods do you have to avoid?
Pregnant can eat almost anything, but should avoid some types of food. Are they:

fish and seafood such as oysters and sushi (sushi can be ingested if the fish has been frozen before).

cheeses such as brie and Camembert, and cheeses with fungi such as Roquefort and Gorgonzola. Also avoid cheeses of the fresh type (or "mines"), which can be made with unpasteurized milk. The problem is the possible presence of a bacterium that causes Listerine, a disease that can harm the baby.
beef under cooked or raw (as Boccaccio), under cooked pork, and raw eggs (as cake batter, eggnog, fried egg yolk and soft with some desserts - mousses, for example). The precaution is to avoid bacteria that may affect the baby.
steak liver and kids , to avoid overloading the cretin form of vitamin A, which can be harmful to the fetus.
shark fish and shark, which may contain dangerous levels of mercury. Tuna should be limited to one can per week or two fresh steaks per week for the same reason. Other fish are safe and good for the baby and you. The recommendations for mercury also apply to those considering pregnancy and breastfeeding.
alcoholic beverages. Drinking alcohol can cause serious problems in the baby, so experts recommend cutting out all alcoholic beverages during pregnancy food.

beverages and foods with caffeine . Do not drink more than two cups of coffee a day, and if possible, prefer decaffeinated beverages.

Is it important to take vitamin supplements during pregnancy?
In an ideal world - where there was no motion sickness, for example, it would not be so difficult to maintain a balanced diet.
But in the real world, it is more guaranteed to resort to a prenatal vitamin supplement to make sure that your body will receive all the nutrients it needs . Talk to your obstetrician.

Folic acid is a particularly important supplement, which must be taken before before becoming pregnant, and during the first three months of gestation.
The deficiency of this type of vitamin B is linked to problems in the neurological formation of the baby, such as spina bifida. The minimum recommendation is 400 mcg of folic acid per day.
Doctors usually prescribe a more complete supplement, with several vitamins and iron, from the third month. At this stage the sickness improves and the vitamin is better tolerated by the stomach.

If you are a vegetarian or have a health problem such as diabetes , gestational diabetes , preeclampsia or anemia, or if in the past you have had a low birth weight baby, your doctor will probably have special guidelines for your feeding.

Or he can refer you to a nutritionist.

Remember, though, that vitamin is not always good. Vitamin A supplements contain retinol, for example, which can be toxic to the baby in large quantities. Only take what the doctor recommends for you.

Can Pregnant Make Regimen?
Dieting during pregnancy can harm your baby and so do you. Depending on the type of regimen , you may be deficient in iron , folic acid and other important vitamins and minerals.

Remember that gaining weight is part of pregnancy. Eating well and in the right amount is especially important for pregnant women under the age of 20 .
Women who eat well and who gain weight are more likely to have healthy babies. If you're eating healthy food and you're getting fat, relax: that's what has to happen!
Who was very thin before getting pregnant has more "tolerance" to gain weight.

If you are overweight before you become pregnant, you can improve the quality of your food and invest in physical activity (always consult your doctor first).

What is the best way to gain weight in pregnancy?
The weight gain during pregnancy varies from woman to woman and depends on several factors, including how much each weighed before becoming pregnant.

The average weight gain is usually 8 to 15 kg. But instead of thinking about the balance, focus on the quality of what you eat: lots of fruit, vegetables, good amounts of protein, calcium, and iron.
Keep in mind that you will gain weight gradually during pregnancy, with lower gain in the first trimester and greater gain in the latter.

How many meals do you need per day?
Even if you are not hungry, it is best not to leave your stomach too long empty.

It is advisable to make small meals instead of large traditional meals, especially if you are suffering a lot from nausea, heartburn or poor digestion .
There's no need to give up everything you like just because you're pregnant. But it is also not good to let industrialized foods, salty snacks and sweets form the basis of your diet. When you want to eat that treat, try putting a banana in the microwave with a little honey and half orange juice. Or take a beaten vitamin from yogurt with fruit.
You only have to win if you can find a healthier treat.

And, from time to time, why not dive into that wonderful chocolate cake or a brigade? Enjoy every little bit, you deserve it!