Seven rules for eating well during pregnancy

Posted on April 17, 2014 by john in Pregnancy

Adapt your feed to this stage
Most pregnant women need to take increasing protein, certain vitamins such as folic acid and minerals like iron, and eat some extra calories for more energy. If you think you’re not eating well, now is the time to make sure your food is more nutritious and balanced.

It is highly recommended that limits junk food, because it has many calories but few vitamins and minerals your baby needs. However, eating better does not mean eating more or much more. The belief that during pregnancy you have to eat for two, has long been discarded.

If you have a healthy weight at the beginning of your pregnancy, you will not need extra calories during the first quarter. During the second trimester, your baby needs only you add 300 calories per day ( and 300 calories are not large amounts of food, for example, a juice, an omelet and some rice and round ) and about 450 extra calories per day during the third quarter.

If you are overweight or not, you lose weight, do not base the number of calories above. That depends on the goal you have to control your weight. Talk to your doctor about it.

Here are some ideas to better feed you during pregnancy.
Avoid the ceviche, soft cheeses and other foods
There are certain bacteria that grow easily in foods that are not cooked. These bacteria can cause you a disease called listeriosis, which is dangerous for the baby. For example, the ceviche and raw shellfish (including oysters and sushi not cooked ), milk that is not pasteurized or soft cheeses such as queso fresco, panela, leaf and steakhouse, along with others such as brie or camembert, these may contain bacteria that can affect your baby.

We must also be careful with the sausages, as well as sausages, hot dogs ( hot dogs ), serrano ham and raw or undercooked meat. On the other hand, when you prepare vegetables is highly recommended that you wash them well because they may have bacteria that cause listeriosis, salmonella and other infections.

There are some fish that contain mercury, a metal that must be some caution in the belief that can affect fetal development. The Food and Drug recommends limiting consumption of tuna and other fish about 12 ounces ( 300 grams) per week is equivalent to about two servings. ( You’ll find answers to all your questions about what foods are recommended during pregnancy little here).

Drinking alcohol, even just a glass of wine with food is also not recommended. Alcohol has serious implications for the health of the baby ( physical defects, learning disabilities and emotional problems ) consequences. That’s why many doctors recommend abstaining from alcohol during pregnancy.

There are some very healthy Latin drinks, such as fresh water (no sugar or low sugar), which can be used as alternatives for drinks with alcohol.

Caffeine is also something that one should be cautious. If you really like coffee, try to take just a couple of cups a day, and make sure it is not loaded, or it is decaffeinated. Some studies suggest that women who consume more than 200 milligrams ( 0.2 grams ) of caffeine a day (equivalent to 0.35 liters) are more likely to have an abortion for a woman who does not consume caffeine.

Some cases in which the baby is born underweight or even stillborn, have been linked to large amounts of caffeine taking mom.

But remember that caffeine is not just in coffee. It is also in tea, sodas, chocolate and some Latin drinks such as mate or guarana. Many of these drinks can buy without caffeine. Better yet, you can replace these products with healthy foods such as skim milk, fruit juice or water with a squeeze of lemon.
Start taking your prenatal vitamins
In an ideal world, in which there were no nausea or rejecting certain foods, a balanced diet would be everything a mom would need to eat well. However, to ensure that both you and your baby are getting all the nutrients they need, in addition to a balanced diet tablets should take prenatal vitamins and minerals.

Make sure you are taking vitamins containing folic acid. Need 400 mcg of folic acid every day before pregnancy and once you discover you’re pregnant, you increase your daily intake of folic acid at least 600 mcg. Lack of folic acid has been linked to neural tube defects such as spina bifida.

Some researchers also suggest that there is one important nutrient that can help prevent neural tube defects. This is the hill a little known but nutrient considered essential for the human organism. You need to take 450 mcg daily hill. The vast majority of prenatal vitamins do not contain this nutrient so you’ll have to get through food.

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

Later, the doctor may suggest you take iron or calcium to make sure you have enough of these key minerals. Other experts also recommend that you take vitamin D during pregnancy.

If you are vegan ( no shots or eggs or milk) or have diabetes, gestational diabetes, or anemia, or if you had a previous history of low-birth weight, you should talk to your doctor about your diet and extra vitamins you may need.

Keep in mind that most vitamins is not always better : avoid megadoses of all kinds of vitamins and minerals as they may harm the baby. Nor take herb based supplements without talking to your doctor.
Do not do diets during pregnancy
Ask dieting during pregnancy is not recommended for the development of the baby and for your health. Many weight loss diets do not have enough iron, folic acid and other important vitamins and minerals. Remember that weight gain is one of the best indicative of a healthy pregnancy.

Women who eat well and raise adequate amount of weight have fewer complications. So if you’re eating fresh fruits and vegetables, lean proteins, whole grains, and you’re gaining weight, you can rest easy because everything is going well.

Read why it can be dangerous to become obsessed with weight during pregnancy.
Weight increases gradually
In general you should try to gain 25 to 35 pounds ( 11 and 16 kg ) if you started with the recommended pregnancy weight. If you were under your weight normal to get pregnant, you can increase a little more, between 28 and 40 pounds ( 13 and 18 kg ).

And if you were overweight in early pregnancy, you should try to put a few persons pounds less, between 15 and 25 pounds ( 7 to 11 kg ). If padecías obesity before pregnancy, you should not upload more than 15 pounds ( 7 kg ).

The way you gain weight is as important, or even more, as you increase the total amount. It is very likely that what we gain weight during the first quarter is the least that can be accessed anywhere throughout your pregnancy, about 1 to 5 pounds total ( 0.9 to 2 kg ). Then, in the second and third trimester, you will increase about one pound per week (or half kilo ).

If you measure less than 5 ’2 ” (1.60 m), you’re a teenager, or expect more than one baby, you should talk to your doctor about the weight you should increase because it will be different from the amounts indicated above. Also if you ‘re overweight or below your normal at the beginning of your pregnancy weight. for example, if you are overweight, your goal might be to increase only half a pound (0.45 kg) per week during the second and third quarter instead of one pound. And if you expect twins, you should increase the weight is more than moms who are expecting a baby.

Read more about pregnancy and overweight : coping with weight gain in recent months.
Come light frequently and
If nausea, feeling perhaps rejection by certain foods, heartburn or indigestion you are taking away the desire to eat, try to eat five to six light meals instead of three large ones. It will be easier for your body to digest. Do not skip meals, even if you’re not hungry, because the baby needs to receive food regularly.

Is it okay to eat healthy or low calorie snacks, which provide no more than 150 calories per serving. The most suitable are natural foods like fruits, vegetables and dairy products such as yogurt. Remember, it is highly recommended that limits junk food, because it has many calories but few vitamins and minerals your baby needs.
Eat something sweet from time to time
Processed foods and desserts with lots of sugar should not be part of your diet. However, this is not to say goodbye to all the candy for being pregnant, all you can eat on special occasions. Do not torment a cookie or a piece of chocolate cake once in a while will not hurt your baby.