Diet During Pregnancy
The stage of pregnancy is a time of fundamental changes in your body, which should primarily look after our eating habits, since there is a new life that feeds you.
We must discard old myths as “you have to eat for two, eat anything you like, meets all your cravings… ..”, since the average weight has increased during pregnancy is between a kilo and a kilo and a half each month, in total we are moving in a range of 12 to 14 kilos during the nine months, we should not exceed those figures. As far as the increase in calories does not have to be more than 300 a day, and in many cases is a good conversion to healthier eating habits. Depending on the calories it consumes earlier to pregnancy, you must fix your diet between 2000 to 2400 calories.
We must hold five meals a day, according breakthrough pregnancy will be reducing the amount, since under the child grows, the space in the stomach is reduced and become heavier the digestions.
We need to include these foods in a varied and balanced diet, from fresh produce, fruits, vegetables, fish, vegetables, milk, eggs…. The way to cook food should be grilled, steamed or baked, remove the fried everything possible. You can use salt in a moderate way, because it will reduce fluid retention and swelling of the feet. It is advisable to use iodized salt and season foods with lemon or mild spices.
Avoid everything possible consumption of fats from pastries, sweets, drinks gas, industrial snacks (chips, bark… ..) as well as those containing caffeine (coffee, tea, chocolate), we must try to temper consumption.
Remove completely alcohol and snuff, as it is proven that can pass both the weight of the child, as in his general state of health. Good hydration, so it is advisable consumption of one liter or two and a half of water daily also can take tea in a moderate way.
It is necessary to increase folic acid, iron and calcium, while you control your doctor performs in pregnancy determined supplements you should take depending on your needs, but we will develop a diet that enhances the consumption of foods containing.
A diet rich in calcium should contain milk (skimmed or Soya), like yogurt and cheese low-fat, sardines and spinach. For the iron is recommended red meat and spinach. And for folic acid, eat nuts, vegetables, green…
We 5 meals a day can be included in case of nausea, pecking small, nuts, a slice of bread or crackers. Outside this exception will: breakfast, lunch, dinner, snack and dinner.
1. The breakfast should contain: milk, fruit juices, cereals or bread.
2. Lunch and dinner: combine and choose between: fruit, juices, slice of bread, cold cuts low-calorie yogurt
3. Lunch and dinner:
1 vegetable or vegetable (salad, boiled…) soup
2nd fish or meat with pasta, rice or vegetables
Dessert: fruit or dairy dessert.
Following the pattern:
3 servings of fruit a day, half a liter of milk, more derivatives, cheese, yogurt, 5 times a week meat (preferably, chicken, turkey, rabbit, pork, veal), 3 times per week eggs (Passed by water and tortilla, scrambled…), 4 preferably blue fish, 3 to 4 times weekly pasta, rice, pulses…, alternating at lunch and dinner.
We have to think that the development of our baby will depend largely on the way we can eat, quality, variety and quantity. Not even eat our baby will grow healthier. It will do so if our food is healthier.
April 28 2008 06:01 pm | Product Discussion