One of the biggest fears of pregnant women is gaining more weight than it should and being overweight in pregnancy. It is essential that you acquire healthy habits in the diet and avoid eating everything that falls into your hands to have a correct diet during pregnancy.
Learning to differentiate the foods that provide fat, sugar and excess calories from healthy and balanced foods will help you maintain an adequate diet during pregnancy.
- Carbohydrates They will give you the necessary energy for your body and that of your baby. They should constitute half of the daily calories you consume in your pregnant diet. Carbohydrates are classified as simple, present in glucose or fructose, and are in sugar, jams or honey. The complex carbohydrates, of slower absorption are present in bread, pasta, cereals, rice, legumes or oats.
- Proteins: are essential for a correct diet during pregnancy because will help develop cells and the baby's immune system. The proteins that provide foods of animal origin such as dairy, eggs, meat or fish have a high value for the growth and development of the baby in pregnancy. You can also find protein in plant-based foods such as legumes, cereals, and nuts.
- Fats: If you eat too much fat in your pregnant menu, you could gain excess weight. However, going on a diet and totally eliminating fat from the menu is totally contraindicated in pregnancy. There are essential fats for the development of the baby, specifically the Omega3 fats, present mainly in blue fish, and that will help the formation of the neurological system of the fetus. At least 3 times a week introduce these fatty acids into your diet. However, avoid tuna and swordfish because they are high in mercury.
- Vitamins: The gynecologist will prescribe you vitamin supplements to ensure the necessary daily intake throughout the pregnancy. However, on a daily basis, introduce between 2 and 4 pieces of fruit in your pregnancy diet. In general, all vitamins are good during pregnancy, but try do not abuse vitamin A, since it does not dissolve in water and cannot be eliminated in the urine. Do not eliminate it from your diet, since it is good for the development of the baby and the vision, but an excessive accumulation of vitamin A can cause malformations in the fetus. It is present in the oil of fish liver, liver, dairy derivatives, carrots, pumpkin, lettuce or spinach.
If you want to avoid eating more than necessary during the whole stage of pregnancy, it is convenient that you already banish the false myth that you have to "eat for two". The reality is that you will have to eat for two but do not double the amounts of food or binge on all meals.
Eat 5 times a day in small quantities it has to be another of your maxims to have a correct diet during pregnancy. Divide meals into: breakfast, mid-morning, lunch, snack and dinner. Drinking water, at least two liters a day, will be beneficial for you and your health during pregnancy. It will help you to be hydrated and also prevents the appearance of varicose veins.
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