Eat Healthy During Pregnancy: Quick Tips

Many times you ask us what you can or cannot eat during pregnancy, if there is any recommended food or if you have to follow a special diet. 

It is curious, but many of us, and I am referring to both men and women, begin to worry about our diet when we find out that we are going to be parents, something that, on the other hand, is a very good idea since we are soon going to have at home to someone who will depend on us for many years, but above all, it will be a stage of life that you do not want to miss for the world. 

But we were talking about nutrition during pregnancy. The truth is that if you eat a healthy diet and have healthy habits, practice some sport and maintain an active life, there are few changes that you will have to make, except for a medical prescription for some type of complication derived from pregnancy that does not have to occur either. 

These are our recommendations. 

stay hydrated 

Pregnancy is going to be a real stress test, mentally and physically, your skin is going to stretch to adapt to the new shapes that your uterus will acquire, that’s why it’s important that you hydrate both on the outside, through moisturizing creams, and on the inside. increasing normal water intake. We must go from 6 – 8 glasses a day to about 8-12 glasses. We know that drinking without thirst is not the best plan in the world, but we must make that little effort, our body will appreciate it. 

We can drink infusions without sugar, always in a moderate way, or skimmed milk to be able to reach that quota. Of course we must avoid the intake of sugary drinks, they only provide us with empty calories that decompensate our diet, we should even reduce natural juices to a minimum because their sugar content is high. 

Calories, calories and more calories. What should I eat? 

It seems that in recent times everything is measured in calories and it has become the most fashionable unit of measurement in the Western hemisphere. 

In general terms, it is said that a pregnant woman should increase her daily intake by 300 kilocalories in the last six months of pregnancy as long as no additional pathology appears, such as gestational diabetes, which will require greater control of our diet, and they continue to be maintained. healthy habits and adequate physical activity. This increase in calories should preferably come from healthy foods (a can of soft drink with sugar already contains more than 300Kcal and only provides sugar and no nutrients). These are our recommendations: 

The extra calories that can be ingested must be through vegetable products (vegetables, vegetables, legumes and fruits). So it is advisable to limit all those processed foods rich in simple sugars and fats, either because they are foods with unhealthy fats or because they cause us very heavy digestion, such as industrial pastries, sausages, etc. 

Recommended fatty foods: Olive oils, and Sunflower oils, nuts, lean meats and white fish, egg yolk and avocado. 

Fatty foods to limit: Oily fish, industrial pastries, dairy desserts, sausages, cold meats and pâtés. 

Fiber: During pregnancy it is recommended that fiber intake not be neglected since episodes of constipation are frequent. Vegetables, tubers and fruits must be present in the diet of the pregnant woman. 

Proteins: In Spain, protein intake is increased by itself with our usual diet. This data is not specific to pregnant women, but to the entire population. Therefore, it is not necessary to make dietary considerations in this regard. Just remember that proteins are found in eggs, meat, fish and legumes. 

What we should avoid 

Moderate consumption: 

Stimulant drinks (coffee, tea, infusions, energy drinks and soft drinks…) as they are associated with harmful effects. 

Avoid as much as possible (if we can reduce it to zero much better) 

Tobacco: we should not smoke even when we are not pregnant, due to its various harmful effects. As an ex-smoker I can say that it is not easy, but it is not impossible. We must always remind ourselves that one less cigarette a day is a battle won and the more battles we win the closer we are to winning the war. 

Alcohol: its adverse effects on pregnancy are more than proven. 

Industrial pastries, sweets and sugary products: they only provide empty calories, with nutrients of very low or no quality. They are those “false rewards” that we give ourselves and that ultimately end up undermining our diet. 

Sausages and cold cuts: we should always avoid them, not only because of their high fat content, but also because they may contain toxoplasmosis. 

brazil nuts 

Liver: it has a high content of vitamin A 

Algae: high iodine content 

Pike, shark and bluefin tuna: high content of mercury and heavy metals and raw fish in general due to listeria and anisakis. 

Raw or undercooked meats: due to toxoplasmosis 

Unpasteurized cheeses: due to toxoplasmosis 

These are some recommendations and as you can see it is more to avoid certain foods than to see what we have to eat. Unless your doctor tells you otherwise, the variations in the diet should not be very significant and well, the ham, since it is only nine months. 

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