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Healthy eating In a pregnant woman it is essential to promote the growth and good development of the baby.
During the pregnancy stage, the same basic principles of nutrition are maintained: consume plenty of fruits and vegetables, whole grains, lean proteins and healthy fats.
However, nutritionist Anaí Mera highlights that to carry out this process in the best way “there are nutrients that must be paid special attention to,” which she shares below.
Mera begins by highlighting folic acid, one of the most important nutrients in the pregnancyas it contains folate.
It is a B vitamin that helps prevent problems related to the developing brain and spinal cord, as well as congenital deformities.
This is found in foods such as meat, fish, egg yolk, broccoli, avocado, peanuts and red organ meats. In addition, the nutritionist points out that iron is also present in these foods, which is necessary at this stage.
Calcium, which follows folic acid on the list, is essential for the formation of a baby’s bones and teeth. This can be found in dairy products such as cheese, milk or yogurt, salmon, tuna and fish liver oils.
These same foods serve as a source of vitamin D, which they can also obtain through sun exposure at recommended times. “That is, before 10 in the morning or after 4 in the afternoon,” explains Mera.
Proteins, important in the diet of a pregnant woman
The expert also recommends adequate protein consumption. “Protein consumption in a pregnant woman is in a range of 60 to 100 grams per day,” she details.
You can choose to consume chicken breast, lean beef or pork, fish, tuna, egg, milk and yogurt. In addition, there are vegetable protein options such as quinoa, beans, chickpeas and lentils.
Likewise, it is recommended to consume carbohydrates, 3 to 4 a day, preferably with high fiber content. He points out that fruits and vegetables will help cover the vitamins that the body needs during the gestation period.
Mera indicates that “the ideal is to eat them mid-morning and mid-afternoon, also encouraging the consumption of fiber, because during pregnancy there are also problems with digestion,” she specifies.
Finally, he mentions hydration, which also plays an important role from the first trimester of pregnancy, suggesting the consumption of 2 liters of water a day.
Once you know what you should eat, it is essential that you know what you should avoid. This is what we specify in the following paragraphs.
1.- Caffeine: The WHO recommends avoiding excessive caffeine consumption during pregnancy to reduce the risk of damage to the fetus and low-weight newborns.
2.- Alcohol: Alcohol consumption during pregnancy can seriously affect the development of the baby, which is why it is recommended to avoid it completely.
3.- Empty calories: Cakes, fast foods and sweets should be reduced, as they have a high sugar content and little nutritional content, which can compromise the mother’s healthy weight.
4.- Raw seafood: When consuming raw seafood there is a risk of bacterial or viral contamination that can cause food poisoning, which could harm the baby.