What To Eat While Planning For Pregnancy

10 rules to eat well during pregnancy

What To Eat While Planning For Pregnancy


1. Adapt your diet to this stage, even if you already eat well

Most pregnant women need to increase the protein they eat, as well as certain vitamins like folic acid and minerals like iron. They also need to eat some extra calories for more energy.

If you think you are not eating well, now is the time to make sure that your diet is more nutritious and balanced .

It is highly recommended that you limit junk food , because it contains many calories, but few of the vitamins and minerals that your baby needs.

However, eating better does not mean eating more or much more. The belief that eating for two during pregnancy was long discarded.

If you are at the right weight early in your pregnancy, you won't need extra calories during the first trimester. During the second trimester, your baby only needs you to add 340 more calories per day (and 300 calories are not large amounts of food, for example, a juice, an omelette and a little rice already complete them) and around 450 additional calories per day during the third trimester.

If you are overweight or otherwise very thin, do not rely on the number of calories listed above. That will depend on your goal to control your weight. Talk to your doctor about it.

Here are some ideas to help you eat better during pregnancy.

2. Avoid unsafe foods

You will have to avoid certain foods during pregnancy because they could be dangerous. Do not consume the following:
  • Raw fish, such as ceviche and raw seafood (including oysters and uncooked sushi).
  • Unpasteurized milk (and cheeses made from unpasteurized milk).
  • The soft cheeses (such as Brie or Camembert ).
  • Fresh cheese (white cheese, panela, leaf and roast).
  • The pate .
  • Raw or undercooked meat or poultry .

All of these foods may contain bacteria that can affect your baby.

3. Say no to alcohol

You will have to give up cocktails now that you are pregnant. Drinking alcohol during pregnancy can have serious consequences for the baby's health, including physical defects, learning problems, and emotional problems later. This is why many doctors recommend abstaining from alcohol throughout pregnancy.

There are some very healthy Latino drinks, such as Aguas Frescas (unsweetened or low-sugar), that you can use as alternatives for alcoholic drinks.

4. Limit caffeine

The caffeine is also something that must be prudent. If you really like coffee, try to have only a couple of cups a day. Make sure it's not heavily loaded or decaf. Try not to exceed 200 milligrams (0.2 grams) of caffeine per day (equivalent to roughly 1 and a half cups of coffee).

Some studies suggest that women who consume more than that amount have a higher chance of having a miscarriage or a low-weight baby, but this is not confirmed.

And remember that caffeine is not just in coffee. It's also in tea, sodas, chocolate, and some Latin drinks like mate and guarana.

Many of these drinks you can buy without caffeine. Better yet, you can replace these products with healthy foods like skim milk, fresh fruit juice, or water with a few drops of lemon.

5. Don't go overboard with the fish

Virtually all fish contain some amount of methylmercury, a metal that can be very dangerous in large amounts because it can affect the brain development of the fetus and young children.

The United States Food and Drug Agency recommends limiting your consumption of tuna and other fish to about 300 grams (plus or minus 12 ounces) per week, which is the equivalent of about two servings.

6. Take your prenatal vitamins

Even if there were no nausea or rejection of certain foods, it would be difficult for a future mother to obtain all the necessary nutrients through a balanced diet.

To make sure that you and your baby receive all the nutrients they need, you should take prenatal vitamin and mineral supplements.

Make sure that the vitamins you are taking contain folic acid. You will need 400 micrograms (mcg) of folic acid every day before you get pregnant and early in your pregnancy.

(Some groups like the National Institutes of Health in the United States suggest that once you find out you're pregnant, increase your daily folic acid intake to a minimum of 600 mcg.)

Lack of folic acid has been linked to neural tube defects such as spina bifida.

7. Find out if you need to take other supplements

In addition to your prenatal vitamins with folic acid, your doctor may recommend that you take an additional supplement. Choline is another important nutrient that, according to the results of some studies, may also help prevent neural tube defects.

You will need to take 450 mcg of choline daily during pregnancy. The vast majority of prenatal vitamins do not contain this nutrient so you will have to obtain it through food or ask your doctor if you should take a supplement.

Choline is present in eggs, peanuts, wheat germ, beets (beets), soybeans, chickpeas, lentils, and rice, among others.

Later, your doctor may recommend taking iron or calcium.to make sure you have a sufficient amount of these key minerals. Other specialists also recommend that you take vitamin D during pregnancy.

If you are a strict vegetarian (do not drink eggs or milk) or have diabetes , diabetes from pregnancy or anemia , or if you ever had a baby that was born with a low weight, you should talk to your doctor about your diet and the additional vitamins that you may need.

If you're having trouble swallowing vitamins or vomiting, find a type that you can chew or powder to dilute with water.

Keep in mind that more vitamins does not mean better: avoid megadoses of all kinds of vitamins or minerals as they could harm the baby. Don't drinkherbal supplements without first consulting your doctor.

8. Do not diet to lose weight during pregnancy

What To Eat While Planning For Pregnancy

Dieting to lose weight during pregnancy is not recommended for the development of the baby or for your health. Many of the weight loss diets do not have enough iron, folic acid, or other important vitamins and minerals.

Remember that weight gain is one of the best indications of a healthy pregnancy.

Women who eat well and gain an adequate amount of weight are more likely to have healthy babies. So if you are eating fresh fruits and vegetables, lean protein, whole grains and you are gaining weight, you can rest easy, because everything is going well.

The way you gain weightit is as important, or even more, as the total amount you increase. Doctors recommend that you gain less weight during the first trimester, gaining 1 to 2 kg (about 2 to 5 pounds). Then in the second and third trimester, you will gain about 1 pound (half a kg) per week.

If you are expecting twins or if you are starting a pregnancy too thin or overweight, talk to your doctor about the ideal weight gain for you, as it could be different.

9. Eat frequently and lightly

If nausea, rejection of certain foods, heartburn, or indigestion are making you want to eat, try eating five to six light meals, instead of three big ones.

As your pregnancy progresses, your baby will compress your stomach and other digestive organs, and you'll have less room for large meals.

If you have hunger attacks outside of normal meal times, take advantage and eat. A good way to get the nutrients you need during pregnancy is to eat when you feel like it and at times that work for you.

It's okay if you eat snacks between meals, just make sure they're as healthy as possible. Remember that it is highly recommended that you limit junk food, because it has many calories, but few of the vitamins and minerals that your baby needs.

10. Eat something sweet once in a while

Processed foods and sugary desserts should not be part of your diet. However, it is not about saying goodbye to all sweets for being pregnant, you can eat them on special occasions.

Try smart and delicious alternatives, like a banana smoothie, fruit slush, or dried fruit mix.

And don't panic that a cookie or piece of chocolate cake once in a while won't hurt your baby.

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