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The diet for a pregnant woman should be, above all, more nutritious. Although we know that the baby will cause imbalances in the complex maternal nutritional spectrum, people commonly believe this is solved simply by eating more or taking multivitamins.
But a woman carrying a baby and a mother who breastfeeds her child, just get an overload of carbohydrates or dietary supplement if you have no control over the quality of the food they eat.
Most important nutrientsIn the early months of pregnancy, nutrients for baby's cognitive development are essential. Therefore, mainly folic acid and Omega 3 should be present in the daily diet of all fertile women, and that a deficiency in these and other nutrients before the results of a pregnancy test can have irreversible consequences.
It is important to know the nutrients and natural remedies recommended for pregnant women as well as those that can be dangerous for the baby or the mother during pregnancy.
Nutrients that have more impact on the health of the child and the mother are:
proteins
iron
iodine
zinc
copper
selenium
fatty acids
vitamin A
B complex
The Omega 3 stands out as an essential nutrient in the welfare of the mother, since the development of the baby's neurological system, it is absorbed through the placenta, and can deplete the mother, leading to osteoporosis, cholesterol and other diseases. Today, Omega 3 consumption has decreased significantly, partly because marine pollution (known on other toxic elements in your diet)
Food habits during pregnancy
Here I present some general tips on how to be your diet during pregnancy:
More variety than quantity. The more variety of vegetables and fruits you consume, the more likely you are to cover the entire spectrum nutrition your baby needs. Seven servings of fruits and vegetables with five different colors usually cover all the daily nutritional needs.
Your line is not the most important. Is it possible to live without losing a pregnancy figure and not take months and months to get healthy? Absolutely, but this should not be your first target. Do not exercise that may endanger your health or the baby, or follow restrictive diets can cause you malnutrition.
Eat as natural as possible. In a world full of chemicals and processed foods, it is best that you offer to your baby and your body whole foods, organic, fresh and local.
Avoid drastic life changes. Find the best way to quit smoking and alcohol, but do not change your eating habits drastically vegetarian or macrobiotic diets, or will give up soon. Try to follow a progressive plan with plenty of nutrients, and you can handle nine months.
Kitchen with various techniques. Foods lose or profit depending on how they are cooked. Use different techniques to the same foods, sauces, soups, raw, boiled, fried, baked, fried, pressed, pickled, fermented ...
Prepare your desserts. Pregnancy is a time when many women prefer sweet foods. Avoid sugar overdose and conservatives who are in the food prepared and lean for fruit and homemade desserts.
Take care of the quality of the fat you eat. Fats are very important, but they should be of the best quality fats to prevent cholesterol and other consequences of a poor diet. We recommend eating 30 to 40 grams (6-8 teaspoons) of fat per day. Also be sure to avoid trans fats.
Preferred vegetable protein for animal feed, which is easier to digest. May your pulse amount is equal to or greater than that of meat you eat.
Searching alternative sources of calcium. Calcium is recommended during pregnancy, but prevents the cow milk rich in casein and lactose, which is the source of calcium healthier. Try to use other sources of this nutrient, such as almonds, sesame seeds, spinach, broccoli, kale or sardines.
Control your weight. Typically, a pregnant woman gains weight. That's healthy and you should not seek help or alarmed when it happens. You should expect your weight increase of the sig. form:
At the end of the first quarter, between half a kilo and two kilos
From 4 to 9 months, between one and two kilos each month
A woman of normal weight should gain between 11 and 16 kilos throughout pregnancy. If she has weight problems, this range will vary and pregnancy should be supervised by a physician.
What to eat in each group
Then I present the foods recommended for a woman who does not have health problems or weight. Special considerations must be taken into account for women who suffer from diabetes, hypertension or other condition.
For further reference, a fruit cup may refer to a half cup if dehydrated. In the case of vegetables, green leaves are minimum recommendations and can be eaten without restriction.
But a woman carrying a baby and a mother who breastfeeds her child, just get an overload of carbohydrates or dietary supplement if you have no control over the quality of the food they eat.
Most important nutrientsIn the early months of pregnancy, nutrients for baby's cognitive development are essential. Therefore, mainly folic acid and Omega 3 should be present in the daily diet of all fertile women, and that a deficiency in these and other nutrients before the results of a pregnancy test can have irreversible consequences.
It is important to know the nutrients and natural remedies recommended for pregnant women as well as those that can be dangerous for the baby or the mother during pregnancy.
Nutrients that have more impact on the health of the child and the mother are:
proteins
iron
iodine
zinc
copper
selenium
fatty acids
vitamin A
B complex
The Omega 3 stands out as an essential nutrient in the welfare of the mother, since the development of the baby's neurological system, it is absorbed through the placenta, and can deplete the mother, leading to osteoporosis, cholesterol and other diseases. Today, Omega 3 consumption has decreased significantly, partly because marine pollution (known on other toxic elements in your diet)
Food habits during pregnancy
Here I present some general tips on how to be your diet during pregnancy:
More variety than quantity. The more variety of vegetables and fruits you consume, the more likely you are to cover the entire spectrum nutrition your baby needs. Seven servings of fruits and vegetables with five different colors usually cover all the daily nutritional needs.
Your line is not the most important. Is it possible to live without losing a pregnancy figure and not take months and months to get healthy? Absolutely, but this should not be your first target. Do not exercise that may endanger your health or the baby, or follow restrictive diets can cause you malnutrition.
Eat as natural as possible. In a world full of chemicals and processed foods, it is best that you offer to your baby and your body whole foods, organic, fresh and local.
Avoid drastic life changes. Find the best way to quit smoking and alcohol, but do not change your eating habits drastically vegetarian or macrobiotic diets, or will give up soon. Try to follow a progressive plan with plenty of nutrients, and you can handle nine months.
Kitchen with various techniques. Foods lose or profit depending on how they are cooked. Use different techniques to the same foods, sauces, soups, raw, boiled, fried, baked, fried, pressed, pickled, fermented ...
Prepare your desserts. Pregnancy is a time when many women prefer sweet foods. Avoid sugar overdose and conservatives who are in the food prepared and lean for fruit and homemade desserts.
Take care of the quality of the fat you eat. Fats are very important, but they should be of the best quality fats to prevent cholesterol and other consequences of a poor diet. We recommend eating 30 to 40 grams (6-8 teaspoons) of fat per day. Also be sure to avoid trans fats.
Preferred vegetable protein for animal feed, which is easier to digest. May your pulse amount is equal to or greater than that of meat you eat.
Searching alternative sources of calcium. Calcium is recommended during pregnancy, but prevents the cow milk rich in casein and lactose, which is the source of calcium healthier. Try to use other sources of this nutrient, such as almonds, sesame seeds, spinach, broccoli, kale or sardines.
Control your weight. Typically, a pregnant woman gains weight. That's healthy and you should not seek help or alarmed when it happens. You should expect your weight increase of the sig. form:
At the end of the first quarter, between half a kilo and two kilos
From 4 to 9 months, between one and two kilos each month
A woman of normal weight should gain between 11 and 16 kilos throughout pregnancy. If she has weight problems, this range will vary and pregnancy should be supervised by a physician.
What to eat in each group
Then I present the foods recommended for a woman who does not have health problems or weight. Special considerations must be taken into account for women who suffer from diabetes, hypertension or other condition.
For further reference, a fruit cup may refer to a half cup if dehydrated. In the case of vegetables, green leaves are minimum recommendations and can be eaten without restriction.
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