You’ve finally gotten pregnant! You start living one of the most beautiful stages of life in women and as a good mother, you should know that the food you have will be the same food for your baby. Therefore, from now on you will have to follow adequate food for pregnant women that will ensure your health and that of the new life that grows within you. Are you ready?
The diet in pregnancy remains practically the same, except that we must take care a little more to ensure that the fetus receives the number of nutrients it needs during its development. The Ministry of Health stresses that there are usually some nutrient deficits in the population, which are very important to cover during nutrition during pregnancy.
Today we are going to see the guidelines that the sanitary authorities indicate so that both the mother and the fetus are healthy during this stage. It is not necessary to eat for two during pregnancy but to take double care, following adequate food for pregnant women that can be achieved even without resorting to supplements.
Discover the importance of diet during pregnancy, what guidelines we should follow, and how a menu should be for a pregnant woman. It is time to know what the healthiest foods for pregnant women are and those that we must take without fail to provide the nutrients that our baby needs. Take note!
Why is it important to follow adequate nutrition for pregnant women?
During pregnancy, no type of diet that restricts any food is recommended. Yes, it is true that there are some foods that need to be eliminated during pregnancy so as not to affect the baby, such as alcohol, raw fish or uncooked pork, but you will need all other foods to achieve a balance in your diet and nutrients.
Some say that in pregnancy you have to “eat for two”, but never farther from reality. Your baby will need to contribute an extra dose for your development in your diet, but you should not gain too much weight, because if you gain too much weight, you and your baby run the risk of suffering a more complicated delivery and even get gestational diabetes due to overweight.
In pregnancy, it is advisable to climb around 10 kilos of weight. If before you got pregnant you were below your weight, you can earn those 10 kilos and more without worries, but if you already had a slight overweight or obesity, try to make the gain slightly less and not lose weight.
Let’s see what diet consists of in pregnancy, how pregnant women should take care of their health and what guidelines in feeding and nutrition in pregnancy we should follow.
Adequate food for pregnant women; Guidelines to follow
The most ideal thing is that a woman who is considering getting pregnant begins to regulate her diet to favor the whole process of pregnancy. When there is overweight, experts recommend that the women lose weight, and in any case, must reach a correct weight in addition to good nutrition.
For this, it will be enough to follow a healthy and balanced diet, including all food groups in their proper measure. It is necessary to limit the consumption of fats and unhealthy sugars, increasing the quality protein, fruits, vegetables and plant foods, which provide a large number of vitamins, minerals and fiber.
Only then we make sure that the nutrient deposits are complete, and that the woman’s body is prepared for the development of a baby.
However, pregnancy is not always planned and this does not mean that the mother cannot take it in a healthy way even if she has not prepared in advance for it. It is never too late to start following an adequate diet for pregnant women, provided that we take care of providing the nutrients that the baby needs for its development.
First trimester of pregnancy
Right at the moment, we become pregnant it is necessary to start taking care of ourselves and follow healthy diet thinking about the baby. The weight gain in the first trimester is only 1 to 2 kg of weight since in this first stage the fetus has not yet grown too much.
It is very important to pay attention to the following nutrients food for pregnant women:
In this group, we include proteins, fats and carbohydrates, which in the first stage of pregnancy should not vary too much with respect to a woman’s diet before becoming pregnant.
What we must take into account is that the protein is of quality, from animal sources, but also vegetables such as protein from legumes, cereals and vegetables. There is also caring for the quality of the fat, avoiding saturated fats, and choosing those that provide more essential fatty acids, such as olive oil fat, nuts and bluefish.
Although at the moment the fetus does not require a greater amount of minerals, we must ensure to provide iron, calcium and iodine in this first trimester. The requirements will be higher from the 4th quarter and for now, it will be enough to follow a normal diet.
The same goes for vitamins, among which vitamin C, A, D, E and vitamins of group B are essential for proper nutrition for pregnant women. We can find them in foods of vegetable origin such as fruits and vegetables, in healthy fats, whole grains and dairy products.
Following a proper diet, it is not necessary to supplement it with vitamins or minerals. But in the most complicated cases, for example, if there are symptoms of pregnancy accused as vomiting or nausea, you can consider supplementing them so that there is no deficit.
Constipation is another of the first symptoms of pregnancy, which can occur from the first trimester. To avoid future problems, do not forget to include in your diet a good dose of fiber and thus promote intestinal motility.
Second trimester of pregnancy
Once we reach the second trimester of pregnancy, the weight of the mother begins to increase considerably, with a gain of between 3 and 6 kg of weight. The fetus begins to grow a lot and requires some extra nutrients for its development. Experts advise following these guidelines:
- A slight increase in the number of complex carbohydrates.
- Increase in the consumption of quality protein.
- Increased calcium intake until the birth of the baby, taking skimmed milk to not increase the amount of fat in the diet.
- Increased consumption of iron, iodine, vitamin B12 and folic acid; which are nutrients that the fetus needs for its growth and development.
Third trimester of pregnancy
We reached the final stage of pregnancy, in which the baby is practically formed and only remains to grow in size. Weight gain is more pronounced in the third trimester and in order to avoid the typical discomforts of this stage, it is necessary not to gain more weight from the bill by following an adequate diet for a pregnant woman.
The food for pregnant women in these months should remain the same, with a correct contribution of macronutrients, vitamins and minerals that the fetus and the mother need to be strong. It is very common at this stage that the woman has lower defenses, something that can also be controlled through diet so as not to fall ill constantly.
If you are unclear as to how to have a correct diet, consult with your family doctor or go to a nutritionist expert in pregnancy. The diet that a pregnant woman should eat does not differ much from the model of the Mediterranean diet, as long as it is varied and complete. The feeding of the pregnant mother is not complicated when you know the guidelines that you must follow.
Take a look at this article, we give you ideas of light dinners that you can take during pregnancy to follow an adequate diet for pregnant women and without going hungry.
Prohibited foods in pregnancy
There is a series of foods that pregnant women cannot eat so they cannot risk their health or that of their baby at this delicate stage. Possibly you will already know some of these foods that pregnant women cannot eat, like ham or raw fish, but there are others that will surprise you.
This kind of food for pregnant women should be avoided from the first days of pregnancy to avoid any complications. Do not miss the complete list of foods to avoid in the months of pregnancy that we specify in this blog post.
Cravings during pregnancy
There is a false myth that when a woman during pregnancy has a strong craving for a particular food, is that it has a deficit of some nutrient that is in that food.
Today the origin of these cravings is not known, but there is no scientific evidence to confirm the relationship between the lack of nutrients and cravings in pregnant women. Yes, you have to be careful not to abuse some foods claiming that they are pregnancy cravings, especially if they are rich in fats or sugars.