The stage of pregnancy is synonymous with taking care of yourself and maintain a recommended diet. For women who begin their pregnancy, they know that they must put all their love in maintaining a healthy and balanced diet so that their future child has during pregnancy. correct fetal development.
You have to take care of having a healthy diet since the embryo also feeds on the same foods through the umbilical cord. You have to know that through this cord the mother provides the baby with all the necessary nutrients (fatty acids, minerals, water, amino acids ...).
Good nutrition can start before pregnancy
If the future mother is already thinking about getting pregnant, a few months before you can already follow a recommended diet by a specialist. As a general rule, it is usually advisable to stop smoking, drinking alcohol and taking folic acid supplements.
However, if the pregnancy has come by surprise it's never too late to start taking action and start from the first day of the news to take care of yourself a little more in some habits that could be unhealthy and in a correct diet.
Recommended diet in pregnancy
In almost all foods we can find the type of nutrients that are on their labels. There is an assessment of the type of diet that a pregnant woman has to follow. The RDA is the Daily Recommendation Allowed that a person has to carry, but in the case of pregnant women the recommendation is different. To know some of its values we detail them below:
- Carbohydrates: This component should be present in 70% of your diet. It is found in bread, cereals, potatoes, rice, pasta. It is advisable to take those that are whole, since they provide more vitamins, fibers and minerals.
- Proteins: These molecules are essential for better cell growth and blood production. We can find it in meat, fish, eggs, legumes and some nuts. It is advisable to eat two to three servings a day.
- Calcium: it is a good source for proper bone growth, muscle contraction, and bone function. We can find it in milk and its derivatives, spinach, sardines and salmon. It is recommended to take two to three servings daily.
- Vitamins: The healthiest and most recommended are Vitamins A, C, B6, B12, D and Folic Acid. They are involved in the proper development of red blood cells, in maintaining healthy skin, in helping other nutrients to be absorbed and in the good health of the nervous system. We can find it in fruits and vegetables, in meat, fish, milk, cereals or in green leafy vegetables.
- Fat and sugar: Fats in their measure are necessary, but with caution since they favor the storage of body energy. Sugar is another substance that should be fairly controlled. Chocolate is one of the foods that cause weakness, but it has been shown that it is not so harmful to take small portions occasionally either.
Foods not recommended during pregnancy
Toxoplasmosis is one of the most feared infection During pregnancy. That is why it is recommended not to eat raw or undercooked meats as in some sausages or patés.
Oily fish in large doses is not recommended either due to high doses of mercury, a toxic metal that can damage neurons. Moldy cheeses, camembert, or brie can also help the growth of bad bacteria.
Eggs are part of the diet, but should not be eaten raw due to being contaminated with salmonella. The use of caffeine and alcohol is also not recommended as they can impair the correct growth of the baby, in addition to not containing the necessary enzymes to metabolize it.
Of all the habits that exist to follow a correct pregnancy, do not despair, as there are multiple alternatives to some foods that are not recommended and that can be taken later when you have had the baby. If you want to know more about the diet of a pregnant woman you can read the benefits of Mediterranean diet, or how to follow a diet after the excesses of Christmas.