Food To Eat While Planning For Pregnancy

Food To Eat While Planning For Pregnancy

Food To Eat While Planning For Pregnancy

What should  eat during pregnancy? Most women are concerned with eating the best foods while Planning For  pregnancy, especially to ensure that their children develop healthy and to maintain the ideal weight.

For this reason, and taking into account the abundance of messages currently appearing in the media on what to take and what to avoid, it is not superfluous to describe a balanced diet during pregnancy.

A healthy start

Ideally, the expectant mother should prepare for pregnancy for several months in advance, stopping drinking alcohol, following a balanced and varied diet, and taking folic acid supplements from the moment she begins to seek pregnancy.

But if the pregnancy has come to you by surprise, don't worry. It is absolutely not too late to give your child the best nutrition to grow healthy.

In general, the same rules of a healthy diet typical of any other time in your life can apply to pregnancy. It is recognized that the recommended daily requirements, except for iron, can be obtained by following a balanced diet.

At most, a mother should increase her intake by just 300 calories a day to offset her pregnancy.

Basically, eat balanced meals according to the following directions:

Food To Eat While Planning For Pregnancy

  • Bread, other cereals, and potatoes . These foods should represent 70% of your diet. Whenever possible, choose whole varieties of these products as they contain more fiber, vitamins, and minerals.
  • Fruit and vegetables . They include fresh, frozen and canned varieties, green salads, beans and lentils, nuts and fruit juice. Take at least five servings a day of fruit and vegetables (remember, no matter how much you drink, fruit juice only counts as one serving).
  • Meats, fish, and alternative foods (including eggs, nuts, and legumes). All of them are a source of protein, vitamins and minerals. Try to eat two or three servings a day.
  • Milk and fresh dairy products . They will provide you with calcium and protein, so you should try to take two or three servings daily. Of course, choose the low-calorie versions of these products.
  • Foods that contain fats and sugar . You should keep the consumption of this type of food to a minimum. A small, occasional luxury, like having a couple of chocolates, in the context of a healthy diet will not do you any harm (neither will your child).

Food for two?

Pregnancy is not a license to start repeating portions of chocolate cakes or other types of foods high in fat or sugar. If you do, you will end up gaining a lot of weight, an overweight that will be very difficult to lose once you have the baby.

As a general rule, weight gain in a pregnancy should not exceed 13 kg (although this is an individual matter in each pregnancy and you should not be obsessed by it).

A woman whose weight is normal does not need extra calories during the first six months of pregnancy. This is because the body becomes very efficient at absorbing and using nutrients from food.

For the last three months of pregnancy, the baby will only need to increase your diet by about 300 kilocalories, equivalent to four apples or two pieces of bread. "According to various specialists it is not necessary to take vitamin supplements.

Many of these supplements contain high doses of vitamins, the effect that these may have on the fetus are still unknown. ”

Gain weight

If you've been following a strict calorie diet, now is the time to give it up. It is not highly recommended to try to lose weight while you are pregnant, unless your doctor has indicated it, since if the fetus does not receive enough nutrients, it will obtain them from maternal deposits, endangering the health of the mother, and therefore , your own.

The recommended calorie intake is around 2000 kcal / day until the last three months of pregnancy.

Pregnant women are often recommended to eat according to their appetite, while paying attention to weight gain.

The dietary recommendations are similar to the current ones for the general population:

  • If possible, decrease fast-absorbing carbohydrates, and replace them with slow-absorbing ones.
  • Decrease the intake of saturated fat and cholesterol.
  • Increase intake of fruits and vegetables.

Food for two
Even if you don't "eat for two" in terms of calories, it is true that you need to "eat for two" when it comes to nutrients. You are responsible for providing the correct nutrition for your baby through what you eat.

As good as following a balanced diet, there are certain nutrients that are particularly important to a baby's growth. This is even more important if you follow a special diet, for example if you are a vegetarian.

The table below details what these nutrients are, as well as why they are important and what foods you should include in your diet to make sure you take most of them.


Importance in: Development of baby's teeth and bones.
It is located in: You need at least between 700 and 800 mg. daily (a yogurt or a long glass of milk). As in fresh dairy products, calcium is found in the following foods: dark green leafy vegetables, bread, legumes, nuts, blue fish, cooked beans, nuts, sesame seeds, enriched soy milk, and juice of enriched orange.


Importance in: Formation of red blood cells in the blood. For you and for the baby.
Found in: Lean red meat, sardines, dark green vegetables, beans, lentils, eggs, nuts, dried fruit, whole wheat bread, and breakfast cereals.

Folic acid.

Importance in: Development of baby's organs and tissues. Reduces the risk of defects in the spine such as spina bifida.
It is found in: Enriched cereals and bread, green vegetables and oranges.

Vitamin C.

Importance in: Absorption of iron.
Found in: Most fruits and vegetables: The main sources of vitamin C are citrus and its juices.

Vitamin D.

Importance in: Helps absorb calcium.
Found in: Herring, tuna in oil, eggs, milk, butter, margarine, and low-fat dressing sauces.

Omega-3 essential fatty acids.

Importance in: Baby's brain and development of the nervous system in the final stage of pregnancy.
It is found in: Blue cold water fish (mackerel, herring, salmon, sardines). Try to take at least one serving a week.

B12 vitamin.

Importance in: To have healthy blood.
Found in: The only non-animal source is seaweed. It is also found in fortified foods like breakfast cereals.

Do need folic acid supplements?

Yes. The diet of most women includes some folic acid (or folate) because it is found in enriched forms of breakfast cereals and various types of bread, and naturally in other sources such as vegetables and oranges.

It is recommended that all women planning to become pregnant and those in the first 12 weeks of pregnancy take folic acid supplements (400 micrograms, written as 400 mcg).

They should also continue to take around 300 mcg. in the usual diet. Some foods high in folic acid are:

Brussels sprouts (90g): 100 Mcg.
Spinach (90g): 80 Mcg.
Green beans (90g): 50 Mcg.
Frozen peas (90g): 40 Mcg.
Two slices of enriched grain soft bread: 105 Mcg.
Two slices of whole wheat bread: 40. Mcg. <
Should I take other supplements?
According to various specialists, it is not necessary to take vitamin supplements. As long as you follow a balanced diet with plenty of fresh fruit and vegetables, and as long as you have a good appetite, you don't need to take any other supplements.

In fact, it is somewhat risky to do so. Many of the supplements contain high doses of vitamins, the effect that these may have on the fetus is still unknown.

However, there are some circumstances in which supplements can be beneficial. For example, if you are a vegetarian, you should consider taking an iron supplement, as it is not so easily absorbed from foods other than red meat.

What should avoid?

There are certain aspects that you should avoid during pregnancy for the correct development of the future baby. Among them:

  • Alcohol . Better avoid it. Try to cut with the alcohol completely and obviously don't get drunk. It is recommended not to drink more than one or two units (the equivalent of one unit is a glass of wine of 120 ml, a glass of beer or a glass of liquor) once or two a week.
  • High vitamin A intake . Such consumption can harm your baby. It is better not to take liver or cod liver oil since they are rich in vitamin A. The type of vitamin A found in fruit and vegetables can be taken without problems.
  • Raw or undercooked eggs can contain Salmonella bacteria, which can cause acute gastrointestinal disorders. Cook the eggs until the yolk and white are solid, and avoid homemade mayonnaise, ice cream, cheesecakes, and mousse.
  • Cured and soft cheeses such as Brie, Cambozola, Camembert, and different types of blue cheese occasionally contain the listeria bacteria, which can cause miscarriage or deliveries in which the baby is stillborn.
  • The pate should also be avoided as it may also contain Listeria. It is advisable to avoid shellfish as they can alter other foods.
  • Groundnuts . There is a theory that peanut allergy can be caused by being exposed to peanuts at an early age. Today it is postulated that if you, the father of the baby or any of the older children have asthma, eczema, allergic rhinitis, or allergies to certain foods, it is advisable to avoid peanuts and any other product that contains them while you are pregnant.
  • Caffeine . There is no problem in taking moderate amounts. Caffeine consumption becomes worrying if you exceed five coffees a day.

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