Proper Nutrition During Pregnancy

The supply It's a crucial factor for a successful pregnancy. But you shouldn't overdo it with obsessions and fears of gaining weight: the extra kilos that are allowed can reach up to 8-10. If you go beyond that, you expose yourself to certain risks, such as, for example,hypertension, heart fatigue and the diabetesHow to choose the right foods and avoid those that can cause harm? Here are all the answers you need, food by food, which we've summarized by consulting various experts.

Index of topics

Proper nutrition during pregnancy

Pay attention to the various distinctions: cheeses, for example, are used for the Calcium, but avoid soft cheeses (like brie and gorgonzola) and raw milk. Fish is good for women and children, but avoid large ones: they're more likely to contain mercury. And avoid shellfish, which are dangerous as possible carriers of salmonella and the hepatitis A virus.

What is good for the fetus?

To provide the unborn child with the right nutritional intake, but also to prevent excessive weight gain and to control nausea and hunger pangs, it is therefore essential to pay attention to the quality and quantity of foods and their nutritional values.

In particular, regarding proper weight gain, pregnant women should maintain their ideal weight during the first three months of pregnancy, based on their age, height, and build. Subsequently, the increase should be gradual until reaching, at the time of delivery, delivery, a maximum of 8-10 kg more than the weight at the beginning of the pregnancy.

During the first trimester of pregnancy it is good to have a varied and balanced diet with particular attention to protein, vitamin and salt intake.It is important not to increase the overall caloric intake: the popular saying that a pregnant woman should eat for two is not true, rather Check your body weight periodically to avoid excessive weight gain.

Protein should come from meat, fish, eggs and cheeseSince the first trimester is the one most affected by nausea and intolerances, it is a good idea to replace the unwanted ingredient with others of equal nutritional value.
Keep hunger pangs under control as they are responsible for weight gain.It is therefore necessary to limit the quantities of foods rich in carbohydrates such as bread, pasta and sweets, which we often resort to to satiate these hunger pangs.

Foods needed after the third month

Starting from the second trimester, the increase in maternal tissues and the growth of the fetus determine an increase in caloric and protein needs.Proteins are in fact essential for building the tissues of the new organism. The same goes for calcium salts and phosphorus, both necessary for the formation of the skeleton and for the Iron, essential for the formation of red blood cells.

But not only does the need for calcium, phosphorus and iron increase but also that of vitamins, especially A and D. present in abundance in fruit, vegetables and Whole grains.

As for carbohydrates, their needs increase as pregnancy progresses, in parallel with the increased energy expenditure that pregnancy entails but also in relation to the pregnant woman's level of physical activity and work. It's best to give preference to starches such as bread, pasta, potatoes, cereals, and legumes over simple sugars (sugar and sweets).

Foods that should not be missing

Here are the foods that should never be missing from a healthy and balanced diet:

Fruits and vegetables
Carbohydrates (bread, pasta, rice, barley, potatoes)
Proteins (fish, meat, legumes, eggs)
Milk and milk products such as cheese and yogurt
Foods rich in fiber

Diet

And a series of practical tips for proper nutrition during the months of pregnancy:

Try to eat at least 5 meals a day: breakfast, lunch, dinner and two snacks.

Eat slowly: you will thus avoid the feeling of abdominal swelling.

Choose mostly fresh foods in order to maintain the vitamin and mineral content unchanged.
Drink at least 2 liters of water a day.

TO KNOW MORE: Exercise during pregnancy: how to reduce labor duration by practicing the right sport.

Foods to Avoid

Avoid pre-cooked or canned foods as they may contain additives and preservatives.

Avoid raw or undercooked foods of animal origin and processed meats.

Avoid consuming animal fats (butter, lard), favor extra virgin olive oil and limit your salt intake.

Eliminate alcoholic beverages and limit your coffee consumption.

Avoid sweets, sugary drinks, chocolate, fried foods and condiments very elaborate.

Consume regularly milk and yogurt.

Minimize your intake of refined carbohydrates such as sugar, sweets and ice cream and consume modest quantities of pasta, bread, and potatoes.

Choose lean meats like chicken, turkey, beef cooked on the grill either in the oven or stewed.

As for fish, however avoid the consumption of molluscs and crustaceans and choose sole above all, cod, hake, trout, dogfish, dentex, gilt-head bream Grilled, baked, steamed, or stewed. Fish preserved in oil or brine should also be avoided.

Limit your egg consumption, no more than 2 per week.

Quit smoking.

What to eat to avoid gaining weight

Pregnant women, rightly, worry about their physique and ideal weight. And they look ahead, thinking about how and when they'll be able to return to normal. In the meantime, here are some tips on what and how to eat during pregnancy to avoid weight gain.

Drink plenty of water throughout the day. Aside from the benefits of the placenta, water facilitates bowel movements, which are sluggish during pregnancy.
Eat three meals regularly, even at the right times, and at least three snacks during the day to stave off hunger.
Eat slowly: Rushing always leads to weight gain.
Lots of fruit, vegetables, white meat and fish.
Minimize salt, another source of potential weight gain.
Exercise: Pregnancy isn't a good excuse for not moving. In fact, it's more essential than ever at this stage of life.
Sleep regularly: Getting enough sleep also helps you avoid gaining weight.

What to eat and what to avoid during pregnancy