Eating For Two: Nutrition Tips For Pregnancy
Pregnancy changes your daily life, including the fact that you must now meet the energy demands of the fetus. Is important to have foods well balanced because you’re eating for two. The nutrition of the expectant mother is key to having a healthy pregnancy.
The best diet in pregnancy is that varied and complete, with foods that provide quality nutrients. Here we will give you some tips for pregnancy. In this way you will be able to propose an adequate diet to the needs of this stage.
Eat for two
The most important nutrients during pregnancy are folic acid, iron, and calcium . The need for folic acid supplementation has been demonstrated to reduce the risk of malformations in the fetus. Here are some tips to ensure that your diet during pregnancy is complete:
- Eat nutrient-dense foods during pregnancy.
- When eating for two, cut out empty calories and switch to fresh food.
It is important to avoid the intake of simple sugars, as these can have negative consequences for the mother. According to research published in the journal Nutrients , carbohydrate intake must be controlled to prevent managing gestational diabetes.
Eat a variety of foods
One of the funniest ways to get all the nutrients your baby needs baby is eating a wide variety of foods. When you look at the plate, it should be colorful and have all the food groups.
This will help avoid boredom with the diet. It is preferable to consume small portions several times a day to promote digestion and combat heaviness and heartburn. These three problems are typical of pregnancy but can be fought.
Instead of eating too large meals, eat more throughout the day and chew your food well.
Stay hydrated during pregnancy
Eating for two correctly includes proper hydration. Drink at least 6 to 8 glasses of water per day. Soft drinks, energy drinks and coffee do not count as water consumption. Staying hydrated has many benefits for both of you, including:
- Avoid the risk of premature labor.
- You will have healthier and more elastic skin.
- You will reduce symptoms of pregnancy bothersome like constipation and bloating.
Protein for you and baby
Proteins are the building block of every cell in the baby’s body. Some studies indicate that the minimum protein intake is 75 grams a day or more.
This amount can also protect you from pre-eclampsia, or pregnancy-induced hypertension and other disorders. Eat small portions of food if you are suffering from nausea, vomiting, heartburn problems, or lack of hunger.
This will help you and feed your baby . It can also help level your blood sugar, making you feel a little better during the day.
Keep a food log
Keep a food log of what you are eating either with an app or written in a notebook. This way you can keep track of the nutrients you consume each day.
It is important that you discuss this list with a nutritionist or your doctor to be sure that you cover all the needs without going overboard. You must gain weight but gradually so as not to put the health or the baby at risk due to problems derived from obesity .
As a general rule of thumb, you should gain 2 to 4 pounds in the first trimester and an additional 3 to 4 pounds per month during the second and third quarters. Don’t diet or restrict calories without consulting a health professional.
Prenatal vitamins
They help to obtain the extra protein, iron, calcium and folic acid necessary for a healthy baby. They are not intended to replace nutritious foods. Before you start taking any type of prenatal vitamins, consult your healthcare professional.
Be aware that too many vitamins can cause harm. Women with special needs require a specific diet. Diet during pregnancy may require the help of a specialist if you are anemic, live with diseases such as diabetes or hypertension, have a multiple pregnancy, or are a teenager.
Take care of your diet to achieve a healthy pregnancy
By following these nutrition tips, you will have a healthy pregnancy. Remember the importance of watching your diet during the pregnancy period. Avoiding the consumption of toxic and ultra-processed foods and emphasizing fresh food will be essential in order to ensure a correct state of health.
