Christmas is the quintessential time for family gatherings and gatherings, with various lunches, dinners and events almost daily. If you are pregnant you should pay special attention to your diet, control excesses and avoid certain foods that are not recommended during pregnancy.
Than Pregnancy does not stop you when enjoying at the table, but always in moderation and keeping these tips in mind:
No alcohol
The first recommendation to remember on these dates if you are pregnant is that you will not be able to drink alcohol. The placenta does not filter alcohol, so that what the mother drinks will pass directly to the fetus, with the risks that it may have on a human being whose organs are still developing.
It may be frequent to fall into the error of thinking that "nothing will happen for a drink", but taking into account that the effects of alcohol on the baby are irreversible, it is best to avoid it completely and resort to rich non-alcoholic cocktails.
Beware of toxoplasmosis and listeriosis!
In these dates where the tables are filled with multiple foods, remember that there are some that are dangerous for the mother and the fetus and that, therefore, we must avoid. Among these foods would be those responsible for causing toxoplasmosis and listeriosis.
These are two different diseases caused by a protozoan called Toxoplasma dongii in the case of toxoplasmosis and by a bacterium called Listeria monocytogenes in the case of listeriosis. They do not usually present problems in healthy people, but they do they can have serious consequences if they are contracted while pregnant.
Among the several indications that are recommended to avoid contracting these diseases, there are also those related to the food that should be remembered to confidently face the upcoming meals and dinners:
- Run away from undercooked red meat
- Avoid pates and smoked with raw meat
- Wash fruits and vegetables properly before consuming them
- Avoid eating cured sausages, such as chorizo, sausage or serrano ham (although there are studies that rule out the relationship between ham and toxoplasmosis, and others that say it can be safely consumed if it has been previously frozen or if your healing process is high)
- Nor do you have to drink fresh unpasteurized milk or cheeses and desserts made with this milk
- It is not recommended to eat soft cheeses such as Feta, Brie and Camembert, or moldy cheese or blue veins such as Roquefort or Cabrales
Say NO to certain fish
Likewise, during pregnancy it is recommended to avoid the consumption of fish with high mercury content since it has a cumulative toxic effect that can cause damage to the fetus or even cause premature delivery.
Almost all fish accumulate some mercury in their body, but there are some that have higher levels than others, for example, the shark, swordfish, red sugar and king mackerel. So, if fish is among your Christmas dishes, make sure it is the right one.
It also suits avoid undercooked fish or seafood, as well as smoked fish. No sushi, ceviche or any dish that includes raw fish or shellfish in its preparation, to avoid the risk of poisoning or anisakis infections (although it could be consumed if it has been properly frozen previously).
You know, "you shouldn't eat for two"
During these festivities we will all leave our eyes behind multiple and savory dishes, or sweets and desserts of all kinds. If you are pregnant, you may think - or tell you wrongly - that "you can afford it" or that "you should eat for two." Nothing could be further from the truth.
One of the great myths of pregnancy is that during these months the woman must double the portions to ensure that the baby is well fed. But It is not a question of quantity but of quality and variety, so this Christmas, more than ever, you should be very aware of what you eat and not commit excesses that may take your toll.
Compensate excesses
If you still feel that one day you have been eating and you notice in your body the effects of excesses, it is advisable that plan the rest of the meals you will make during that day, so that the excesses are compensated.
For example, if you have had a copious meal, regulate and balance your dinner so that it is much lighter than usual but, in any case, skip it. Remember the importance of making five meals a day to keep sugar levels stable, avoid acidity and, if appropriate, control nausea.
How to avoid gas and constipation
Likewise, excess food can cause annoying digestive symptoms Among which are the gases and constipation. Both are two of the most common discomforts during pregnancy, and are produced both by hormonal changes and by the growth of the uterus that is imprisoning the intestines and stomach, affecting digestion and causing flatulence, heaviness and difficulty going to the bathroom.
To avoid these uncomfortable discomforts you have to take great care of the food, avoid, as we have said above, the "binge-eating", and escape from too greasy meals. In addition, it is recommended that you increase fiber intake, drink plenty of water and exercise regularly.
How to control acidity
Heartburn is another of the great discomforts of pregnancy that suffer up to 88% of pregnant women, especially in the third trimester. It is due to the growth of the uterus and the decrease in hydrochloric acid, one of the stomach acids present during digestion.
This causes the digestions to be slower and heavier and that the stomach acids rise to the mouth causing burning and many discomforts.
To avoid it we must try not make very copious meals and, as we have said at the beginning, divide them throughout the day. In addition, it is advisable to avoid fats, spicy foods and exciting drinks such as coffee and carbonated drinks.
Remember the importance of eating slowly
In addition to taking care of what you eat at these parties, it is important that enjoy food and chew slowly. This will not only improve your digestion, control nausea and prevent the presence of gases, but also avoid excesses, because when we eat, the signal that we are satisfied takes to reach the brain approximately 20 minutes after finishing the foods.
Beware of sweets!
Christmas is usually synonymous with sweets but we all know how important it is consume them moderately, not only during pregnancy but at any other stage of life.
Even so, it is worth remembering that an excess of sweets in pregnancy can bring complications as an increased risk of gestational diabetes and preeclampsia, as well as respiratory and allergic diseases in the baby, so it is essential to monitor their consumption.
Long tabletops or "pecking" between hours are the main enemies. Therefore, resort to infusions (but be careful! Because not all are suitable during pregnancy), fresh fruit or nuts as healthy alternatives.
Also remember the importance of extreme oral hygiene measures To avoid discomfort, inflammation of the gums or other periodontal diseases.
Tips if you are going to eat in restaurants
Christmas parties are usually linked to business lunches, celebrations with friends or vacations away from home. So if during these days you will be eating or dining in restaurants remember that you should not let your guard down in terms of food care.
The hotel breakfasts offer many varieties of fresh fruit, whole grains (which improve intestinal transit and are rich in folic acid), dried fruits or skimmed milk. Take the opportunity to make healthy choices and start the day in a healthy way.
If you are going to have lunch or dinner in a restaurant, choose a soft broth or a plate of vegetables as your entree, and opt for low-fat cooking techniques such as baking, steam, boiled, iron, sauteed or cooking a low temperature.
Also, always choose whole wheat bread as an accompaniment instead of refined options and finish your menu with a dessert based on fresh fruit as the main ingredient. Taking care of yourself is not difficult!
Physical exercise: the great ally
And although physical exercise should always be a constant in our lives, during pregnancy and especially in these dates of so much food, becomes a great ally.
Unless you have some medical contraindication, exercise during pregnancy has many benefits: it will help you with digestions, you will fight the heaviness of your legs and ankles and it will help you to compensate for culinary excesses.
Find a routine of daily physical exercise and nothing and nobody stops you. Floor exercises, water or brisk walks are just some of the recommended exercises for pregnant women that will help you feel better.
Christmas is a wonderful time to enjoy with family and friends, and living it pregnant is especially exciting. That is why it is important to take care that the pregnancy does not complicate the holidays.IStock Photos
In Babies and More Feeding in pregnancy
