Here are very helpful articles about What Diet Is Best For Pregnancy. During pregnancy, women experience significant hormonal changes. This, in turn, causes the nutritional needs to be different, and the diet to follow at this time should be different.
What Diet Is Best For Pregnancy
For this reason, following a nutritious diet is important for pregnant women. A healthy diet will provide your unborn child with all the necessary nutrients to continue growing, especially the following:
• Proteins, fats, and carbohydrates
• Minerals (iron, iodine and calcium)
• Vitamins C, A, D, E and group B vitamins
Balancing your habits properly, as well as avoiding weight loss foods, are important recommendations for pregnant women. Also, eating small but frequent meals (six to seven meals a day) can help reduce morning sickness and nausea.
The first trimester of pregnancy
When a woman receives a positive pregnancy test, confirming that she is pregnant, a huge series of hormonal changes, nutrition, and digestion occurs. The body undergoes a decrease in the digestive system so that the digestive system is more precise.
In the first months of pregnancy, a woman needs to gain between 0.5 to 1.5 kg on average. To achieve this, your diet should include:
Proteins, carbohydrates and fats
Meat, cheese, fish, pulses, eggs, tofu … are some examples of foods that are high in protein. On the other hand, pasta, bread, rice, and potatoes are rich in carbohydrates, and they should be eaten daily. When it comes to healthy fats, dried fruit, olive oil and oily fish are the most recommended.
As mentioned earlier, you should pay special attention to your vitamin intake from pre-pregnancy. Above all, your diet should be rich in vitamins C, A, D, E, and group B vitamins. Fruits, vegetables, raw vegetables, whole grains, dairy products, and green olive oil are good examples of foods that contain these vitamins. Also, including natural supplementation is advised, as long as it is recommended by your doctor.
Includes iron, iodine, and calcium. Also, from the fourth month of pregnancy onwards, the amount of these minerals should be increased.
Eating it daily is highly recommended (up to 30 g per day) to prevent constipation and a healthy bowel movement. Fiber is present in many natural foods, such as fruits, grains, vegetables, pulses
Second and third trimesters of pregnancy
From the second month of pregnancy onwards, energy and calorie intake should be increased.
Also, in addition to the nutrient groups listed above, you should follow these tips:
- Eat foods rich in heavy carbohydrates (egg bread)
- Reduce your intake of saturated fats and replace them with healthy fats, such as olive oil, milk, or fish oil
- Increase the amount of protein in your daily diet (eg increase the size of each piece of meat or fish you eat)
- Increase iron levels to prevent anemia, a common condition that affects pregnant women, especially in advanced stages of pregnancy due to the size of the baby
- You can eat high levels of iodine by eating more seafood, algae or fish. Ideally, you should eat fish 4 times a week
In the second trimester, you are expected to earn between 3.5. up to 4 kg on average. In the third trimester, you should gain 5 to 5.5 kilograms.
Foods that reduce the symptoms of pregnancy
Many of the most common symptoms of pregnancy and suffering, such as morning sickness, nausea and vomiting, can be relieved or cured by eating certain foods that help control hormone levels.
Morning sickness and vomiting
In Morning sickness Eating 6 or 7 small meals a day is an important tip for pregnant women who suffer from nausea. Avoiding caffeinated beverages, such as tea or coffee, is definitely advisable.
Carbohydrates are very helpful in coping with illness. For example, bread, pasta, potatoes, and rice can help you fight off this annoying symptom.
To prevent nausea and vomiting, other beverages or beverages can be very helpful, including pineapple juice or mint tea.
This is a common symptom from the second trimester until birth. Using laxatives is not at all easy for pregnant women. For as long as possible, constipation should be treated with natural remedies, such as:
- Drink plenty of water
- Exercise or walk
- Eat whole foods every day
- Add green olive oil to your diet
- Take foods that contain Bifidus, such as Activia yogurts
- Eat plant-based foods
If you happen to experience acid reflux, a common symptom during the last stages of pregnancy, we recommend that you avoid whole foods, carbonated beverages, caffeine, control the amount of olive oil you take, and avoid staying longer than 3 consecutive hours without eating anything.
Products considered inadequate for pregnant women are fried foods and high-fat diets. Both coffee and black tea are also not recommended. In general, you should pay special attention to the teas you drink, as many of them are not recommended for pregnant women.
On the other hand, you should follow a series of dietary tips to prevent diseases such as toxoplasmosis. Here are some of the most important forbidden foods for women:
• Uncooked or raw meat
• Alcoholic beverages
• Raw and unadulterated fruits and vegetables
• Green eggs
• Raw cheese
• Smoked foods, such as cheese, fish or sausages
• Large-sized fish, such as tuna, shark, swordfish, mackerel …
• Sausages and serrano ham