During this time women should take special care, and yes they have to eat healthy. Here you will find everything you need to know about the importance of nutrition during pregnancy.
Ideally, prepare the mother for several months before conception, eating twice as nutrients, but be careful, not twice as many calories. Being pregnant doesnt mean eating for two, but multiply the nutrient intake. During pregnancy, caloric intake should be increased at most 300 more calories per day, so to offset the organic requirement implies that stage. Feeding during pregnancy is extremely important because it will depend largely on the health of the unborn child and the mother. Moreover, a balanced diet help us to stay at a healthy weight during this period.
From the moment they are planning to become pregnant, it is recommended start taking folic acid supplements. Also in this state, can not miss the bread, cereals and potatoes, preferably in their grain varieties, which should represent 70% of the diet.
Fruits and vegetables also naturally play a major role during pregnancy. It should consume at least 5 servings daily version of juice, as salads, such as soups, etc.
Balanced diet
In pregnancy the whole idea is to eat meat, fish, eggs, dairy, nuts, fresh fruit, cereals and vegetables. Consumption of milk and dairy products is essential because of the increased calcium intake is needed at this time.
Sugar in moderation
During pregnancy sweets and fats should be minimized. The sugar that is needed, is obtained from the same fruits we eat, so apart from sweets consumption means no contribution, by contrast, only stored in the body as fat.
Caring for the weight
In pregnancy you should not eat for two. If instead of eating two pieces of chocolate we eat 4, end up winning that overweight after taking off so hard. During pregnancy should gain between 9 and 13 extra kilos, maintaining a daily intake of 2,000 calories.
Vitamins and minerals
As far as vitamins and minerals are concerned, they should eat for two. Here calcium is essential for the development of teeth and bones of the child, as well as for the mother's care. Calcium is not found only in dairy products, but also in dark green vegetables, bread, legumes, nuts and oily fish for example.
Iron is another essential factor in pregnancy, as their consumption helps form red blood cells in the blood. Vitamin C also demos strengthen as it contributes to iron absorption, while vitamin B12 helps to improve the health of the blood.
The omega-3 essential fatty acid that can not miss during this period. This is important for brain and nervous system development of the baby.
Folic acid is essential for the proper development of organs and tissues of the unborn baby. In addition, its consumption reduces the risk of spinal cord defects such as spina bifida disease. While we eat this item through cereal, bread, fruits and vegetables, however it is necessary to take a supplement of 400 micrograms per day. Iodine is essential for the proper functioning of the thyroid, so we must also strengthen its consumption.
What is prohibited
There are certain things that are forbidden during pregnancy. Alcohol is one of them. Their consumption should be reduced to zero, but some specialists allow up to two glasses of wine or beer per week.
Raw eggs should also be avoided, as there is a risk of salmonella, as well as soft cheeses and pate, which may contain the listeria bacteria. The peanut should not consume it, to avoid the child's allergy to the nut.
Coffee is another beverage that should be consumed with great restraint, especially in the first four months of gestation.
