How to eat during pregnancy? You've probably always heard that the expectant mother has to eat for two? It's a myth! But there are still many untrue theories about the diet of pregnant women. Here are all the latest truth about the diet of a pregnant woman and the most important recommendations of nutritionists. What are the rules of nutrition in pregnancy?
The rules of nutrition in pregnancyare quite simple, andpregnant dietis not bothersome at all! New research is making nutritionists on fetal he alth and development revise some of the previous recommendations. For example, you might hear: "no s alt, no sweets", "avoid milk", "drink 3-4 liters of water a day". It's not true. Yes, you must eat he althy and sensible, but a strict regimen is not necessary! See how the dietary recommendations for pregnant women have been revised.
Diet in pregnancy: simple sugars are also needed
Glucose is essential for the development of the fetus, and besides, pregnant women crave different flavors and the need to eat something sweet should not cause them frustration. That is why simple sugars - present in white sugar, sweets and fruits - should appear in the mother's menu, depending on her needs. Of course, you need to use common sense - sweets cannot replace normal meals.
Diet in pregnancy: meat at will
Meat should be eaten by the expectant mother almost every day, but in small amounts. However, it is worth choosing white meat (poultry) instead of less he althy red. Meat is the best natural source of iron, and the need for iron almost doubles during pregnancy. Other products that contain iron - apart from fish - unfortunately, do not meet the needs of the body, because plant-based iron is very poorly absorbed in the human body.
Do not eat raw meat, fish or seafood when pregnant
Due to the risk of infection with toxoplasmosis, listeriosis or parasites living in meat and fish, doctors recommend that you do not eat raw meat and fish (tartare, sushi, seafood). For the same reason, pates and labeled meats are also inadvisable. And smoked fish and cold cuts also contain smoke derivatives that are carcinogenic.
Diet in pregnancy: vegetable fatsinstead of animals
Although you can indulge in a bit of butter for a sandwich from time to time, you definitely have to give up more fatty meats and lard - they are conducive to obesity, atherosclerosis, and coronary heart disease. On the other hand, vegetable oils contain many vitamins (E, K, A) and unsaturated omega-6 fatty acids, necessary for the proper development of the fetus - you should consume them in the amount of 2 tablespoons a day. Especially recommended are: olive oil and oils: soybean, sunflower, rapeseed.
Diet in pregnancy: coffee. Forbidden or not?
Diet in pregnancy: lots of fruits and vegetables
Significantly during pregnancy - even by 50-100 percent. - the need for vitamins and minerals necessary for the proper development of the fetus increases (especially vitamin C, carotenoids, folates). Therefore, a woman in the second and third trimesters of pregnancy should eat about 500 g of vegetables and 400 g of fruit every day. It is also important not to eat the same species all the time - the assortment should be varied.
Diet in pregnancy: attention to fiber
Vegetables contain a lot of fiber and vitamins - so you can often read that it is best to eat them raw. This is true, but on the condition that it does not cause any discomfort in the digestive system. Raw vegetables are difficult to digest, so in pregnancy, when the digestive process is slowed down, eating them can be problematic. When this happens, instead of eating them raw - it's better to steam them.
Diet in pregnancy: carbohydrates are essential
The basic energy fuel for mother and child are carbohydrates, i.e. sugars. Ideally, they should come from complex carbohydrates contained in grain products, potatoes, groats, rice, vegetables and fruits.
Diet in pregnancy: some oily sea fish
Recently you can hear that eating fish is not so he althy because it contains a lot of mercury, dioxins and other poisons. However, in the diet of a pregnant woman, fish are very important because they provide valuable protein, vitamins, and especially omega-3 unsaturated fatty acids, which play an important role in the development of the baby's brain and possibly reduce the risk of allergies. Oily sea fish are the most recommended, but you need to choose the right species. The best herring, which does not accumulate heavy metals, is the most risky tuna. Also, be careful with salmon - our B altic and Norwegian salmon contain a lot of heavy metals (unlike ocean salmon), so it's better not to eat them, and if you feel like it - eat no more than 100 g per week.
Diet during pregnancy: liver is discouraged
MoreA few years ago, it was recommended as a very good source of iron, but it is now believed that eating liver - especially in larger amounts - is not advisable during pregnancy because it contains large amounts of vitamin A, which increases the risk of malformations in the baby.
Diet in pregnancy: drink milk and eat dairy
It is not true that milk should be avoided because it increases the risk of allergies in the baby. Milk should be excluded from the diet only if the pregnant woman does not tolerate it. In any other situation, milk and dairy products should be an essential item on the daily menu, because they provide wholesome protein, preferably absorbed calcium and vitamin D. Milk can of course be replaced with kefir, yogurt or cheese (it is harder for white, because it contains little calcium), remembering that that the requirement for calcium in pregnancy is as much as 1,200 mg per day.
Quit drinking raw milk and cheeses made from it
Both raw, unprocessed milk and cheese made of it (e.g. original oscypek cheese, blue blue cheese, Korycin cheese) can harbor Listeria monocytogenes bacteria, which are dangerous for pregnancy. Although infection is extremely rare, it is better to be safe than sorry. However, it is worth paying attention to two things: after baking or boiling, these cheeses are already safe, and besides, Polish soft cheeses such as brie or camembert are made from milk that has undergone a pasteurization or microfiltration process, so eating them is safe. Microfiltration is especially beneficial - it cleans the milk of bacteria, but does not destroy the vitamins it contains, as high temperature does.
Diet in pregnancy: how much should you drink?
The demand for fluids does not increase compared to the period before pregnancy - every person needs 2-2.5 liters of fluid a day. The mother-to-be does not have to drink more of them, unless she simply feels the need to do so or is sweating a lot.
- You can drink sparkling water during pregnancy, but remember that the carbon dioxide in it can cause gas and heartburn. However, if it doesn't affect you - you don't have to give up the bubble water.
- Coffee is not forbidden during pregnancy - you don't necessarily have to give it up completely - you can drink it, but in small amounts. According to specialists, it is safe to drink two cups of coffee a day when pregnant.
Diet in pregnancy: how much s alt?
Until recently, other recommendations were in force, but currently, according to experts, there is no justification for limiting the supply of s alt in the diet of a he althy pregnant woman. It is only when hypertension and edema appear that the consumption of the products should be reduceds alt.
ImportantCalories in pregnancy
- In pregnancy it changes slightly: in the first trimester it is like before pregnancy, and in the later stages it increases by only 300 kcal a day.
- If you had a he althy body weight before pregnancy, you can gain weight up to 20%. in relation to your pre-pregnancy weight. But if you were overweight, you might not gain weight at all and shouldn't worry about it.
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