Eating a complete and balanced diet is always essential, but it is even more so if pregnant. Healthy nutrition during pregnancy will make your future baby develop healthily, receive all the nutrients he needs, and help you stay strong. The essential thing is to have a varied diet that contains vitamins, minerals, and healthy energy sources. However, it is very advisable to add extra contributions of nutrients to the diet that will improve the health of both. Feeding during pregnancy plays a critical role in the development of the fetus and the well-being of your future baby, so here are some tips to keep in mind.
Plan your diet: make more meals a day and in fewer quantities.
The best way to make a balanced and complete diet is to plan meals weekly; you can control if you take sufficient amounts of protein, carbohydrates, vitamins, and minerals. It is advisable to distribute food intake throughout the day during pregnancy, making 4 or 5 light meals. This will also reduce nausea in the first weeks, which increases on an empty stomach.
A good strategy is to make a full breakfast that gives you extra energy (with cereals or whole wheat bread, fruit, and milk or yogurt), prepare not very abundant meals at noon, have a light snack, and have dinner soon. As a general rule, the number of calories should increase gradually and from the second trimester. However, it will always depend on your weight and the indications of your doctor or dietitian.
Includes an extra supply of essential nutrients
During pregnancy, it is essential to increase the amount of some nutrients that will help the development of your future babies, such as calcium, iron, omega three fatty acids, proteins, and folic acid. Your doctor may prescribe specific nutritional supplements for pregnancy. Still, it is always advisable to include in your diet an extra contribution of these nutrients present in many foods:
- Calcium: milk and yogurts (better if they are low in fat), cheese (always avoiding fresh, blue, and unpasteurized), and spinach.
- Iron: legumes, red meat (fully cooked), spinach, broccoli, and nuts.
- Omega 3 fatty acids: salmon, sardines, nuts, olive oil, and green leafy vegetables.
- Folic acid: broccoli and green leafy vegetables, legumes, nuts, and cereals with seeds.
Increases the consumption of healthy carbohydrates
Carbohydrates are a source of energy, and during pregnancy, energy expenditure increases, so they must be very present in your diet. It is better to opt for whole-grain cereals, rice, and pasta. They are a unique contribution of fiber that increases the feeling of satiety and helps avoid constipation.
A dish that can not be missing in your diet, at least 2 or 3 times a week, is legumes since it is one of the complete foods. They provide carbohydrates of slow absorption and proteins, fiber, vitamins, and minerals, with very low-fat content.
Look for alternatives to foods high in fat, sugar, and salt.
The excessive consumption of saturated fats, present in ultra-processed foods, fatty meats, whole dairy products, and pastries, carries the danger of developing overweight, cholesterol, and cardiovascular diseases. It is also essential to lower the amount of sugar and salt in the diet, opting for healthier alternatives:
- Replace fried dishes with baked or steamed dishes.
- Yogurts and milk are better semi-skimmed.
- Avoid prepared juices and make natural smoothies with whole fruits.
- Use aromatic herbs to season instead of sauces.
- Look for alternatives to fried snacks: vegetable pâtés with raw vegetable sticks, fruits, or baked vegetable chips.
Prepare food to be safe.
Before eating raw fruits or vegetables, clean them well using bleach suitable for drinking water disinfection (dilute one tablespoon of bleach coffee per liter of water). Soak them for at least-ten minutes and rinse them thoroughly with tap water.
The meat should always be well cooked, making sure that it changes color completely. During pregnancy, you can eat eggs, but only if they are fully cooked, avoiding dishes that have little made egg or sauces that contain it. Remember also that you must heat the dishes already prepared to more than 75º to eliminate possible bacteria.
Finally, it is essential to maintain special care with hygiene when cooking. Always wash your hands before and after handling food and thoroughly clean all surfaces and food utensils that have been in-contact with raw food.