On many occasions we have talked about how to have good nutrition during pregnancy, and that is a fundamental aspect of the health of the mother and the future baby. From the Ministry of Health we also find tips on feeding in pregnancy.
"Recommendations to prevent obesity and overweight and maintain a good nutritional status during pregnancy" have been prepared by experts from the Spanish Society of Endocrinology and Nutrition (SEEN). The gestational stage has special nutritional needs, and at these points they remind us.
This is the Decalogue to get proper nutrition during pregnancy proposed by the SEEN and on which we have made our considerations and have provided the information we treasure in the blog about it, so that you do not miss any detail.
As for weight gain, an increase between six and 12 Kilos is recommended; pregnant women with low weight should increase more kilograms to recover their nutritional status, while those who begin with excess weight should limit their increase (but should never be less than six kg). We remind you of our considerations about the ideal weight gain during pregnancy.
Should never be done excessively low calorie diets, since these predispose to an increase in the formation of ketone bodies, substances that, in excess, can cause the neurological damage to the fetus. Pregnancy is not the time to lose weight. In any case, we must improve the quality of what we eat and eliminate the "extras". Pregorexia or "mamirexia" is a disorder of pregnant women who want to be extremely thin, also known as anorexia of pregnant women, and that puts both the health of the mother and the baby at risk.
Let's respect the meal times: it is convenient to perform four to five daily mealsThis will prevent the formation of ketone bodies and that we eat large amounts of poorly nutritious foods.
Although the amount of iron that provides food is not enough and supplements should be taken, let's increase the bioavailability of what you eat. There are foods rich in iron that we can consume more often.
Remember that red meat has twice as much iron as white meat.
- Increase the absorption of iron from vegetables and vegetables, accompanied by some source of vitamin C (natural orange juice, grapefruit, tangerine, lemon).
If we drink infusions (tea, coffee) it must be done one to two hours after the main meals, since they decrease the absorption of iron from food.
As we need an important calcium intake, choose skimmed or semi-skimmed products that provide the same nutrients and less saturated fat than whole. These are calcium-rich foods that will complete our needs during pregnancy. Some examples to cover calcium needs, without exceeding calories (daily):
Semi-skimmed milk: 500 cc (2 large cups) + Skimmed yogurt: 125 g (1 container) + Fresh cheese type burgos: 50 g (1 small tub)
- Semi-skimmed milk enriched with calcium: 400 cc (2 medium cups) + Skimmed yogurt: 125 g (1 container) + Fresh Quark cheese: 100 g (4 tablespoons)
- Semi or skim milk enriched with calcium: 500 cc (2 large cups) + Low-fat bar cheese: 50 g (3 slices)
Must be increase consumption of fruits and vegetables. In this way we will cover the greatest need that the organism has at this stage in many vitamins and minerals, while increasing fiber, fluids and preventing discomfort.
Let's avoid "pecking" between meals, especially foods high in fat and sugars (common sugar, pastries, pastries, soft drinks). Let's opt for healthy snacks and snacks.
Because it is unknown how much alcohol produces fetal malformations, the recommendation is zero alcohol. The consumption of alcoholic beverages can bring many problems to the future baby, such as mental retardation, growth retardation, premature births ... We repeat it a lot, but the figures indicate that many mothers are not aware of the importance of this point: absolutely no alcohol during the pregnancy. On the other hand, although many campaigns lately highlight the benefits of this drink, from the SEEN do not remember that non-alcoholic beer provides extra calories.
Special circumstances. In case of nausea and vomiting, the volume of ingested food must be reduced (a small amount and the liquids not mixed with the solids), divide the diet (eat less but more times) and avoid fatty foods. In case of reflux, it is advisable to follow these same indications and avoid eating in the hours before bedtime. If we suffer from constipation we have to drink a lot of liquid and consume foods rich in fiber (vegetables, fruits, whole grains).
Remember that it is essential to use a folic acid supplement from the beginning of pregnancy (even before) and cook with iodized salt. Folic acid prevents malformations and congenital heart defects in the baby. Iodine is important during pregnancy and the one who receives the fetus is the one that the future mother fundamentally contributes through what she eats, although, as with folic acid, the amount ingested may be insufficient, so generally Gynecologists recommend a drug supplement. In pregnant women iodine deficiency can cause abortions and fetal deformities, as well as subsequent mental retardation in children.
In addition to these points, we must remember the recommendations of fish consumption during pregnancy made by the Spanish Agency for Food Safety and Nutrition (Aesan) a year ago. According to these recommendations, pregnant and breastfeeding women should avoid eating swordfish, shark, bluefin tuna (Thunnus thynnus: large species, usually consumed fresh or frozen and filleted) and pike.
However, they can be consumed and other smaller blue fish that do not contain high levels of mercury, and white fish are recommended.
We also have to follow the advice for safe feeding during pregnancy to prevent diseases such as toxoplasmosis, listeriosis, salmonellosis and anisakis.
Following these recommendations for good nutrition during pregnancy We will make this stage healthier for us and for the baby. We do not have to make great efforts, just be careful what we eat and opt for the best during this stage. It is worth it, and we will have time for some "small excess" when we celebrate that the baby is already with us.
