The nutrition of the future mother is the key to having a healthy pregnancy. Pregnancy is a stage with special nutritional needs that the mother must satisfy through a balanced diet. The best diet in pregnancy is a varied and complete diet, with foods that provide quality nutrients. This “help for moms” article will provide necessary details on the amount of food, the way to prepare it, the most convenient foods and those to avoid.
It is not a question of quantity, but of quality
Being pregnant does not mean that you have to eat for two. You don’t have to eat much more, but eat better. The recommended caloric intake during pregnancy is around 2,000 calories a day. 70 percent of the diet should be made up of cereals, bread and pasta, preferably whole grains. With a balanced diet, the body will receive the amount of energy it needs for the baby to develop properly.
Consume several servings a day
It is preferable to consume small portions several times a day to promote digestion and combat the heaviness and heartburn typical of pregnancy. Instead of eating large meals, eat more meals throughout the day and chew your food well. Choose healthy snacks like fruit or dairy to eat throughout the day between breakfast and lunch or between snack and dinner, thus extending the daily meals from four to six.
It is necessary for the pregnant woman to ingest some essential nutrients for the correct development of the baby. There is no shortage of calcium, for proper bone development, iron, for the formation of red blood cells, folic acid to prevent birth defects, iodine and omega 3, for better brain and cognitive development. All these nutrients can be obtained through an adequate diet.
The consumption of water is very important in pregnancy, as well as other liquids, to maintain adequate hydration. It facilitates digestion, the elimination of toxins and helps to alleviate the main discomforts of pregnancy such as headaches, constipation and fluid retention. You can also drink natural fruit juices, although this is not always possible and you sometimes have to resort to packaged juices.
How to cook food?
Avoid adding too much salt to food when cooking it. Cooking on the grill is one of the healthiest preparing foods. If you choose to boil your food, add it when the water is very hot and in large pieces to reduce the loss of vitamins and nutrients. When cooking in the oven, control the amount of oil and fat added to the food. The frying should be restricted to once a week and always in olive oil.
Foods to be restricted in the pregnant woman’s diet
Fish is essential in the diet of the pregnant woman, but moderate consumption is recommended, two or three times a week. Avoid game meat because it is very difficult to digest and produces a lot of metabolic waste. Reduce the consumption of sweets, soft drinks, sweets, pastries and trans-fats. Its consumption must be sporadic. Also reduce the consumption of coffee and infusions.