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Medicina Funcional Integrativa

Pregnancy: Tips for healthy eating!

Change your eating habits during pregnancy and ensure your health and that of your baby.

When many women find out they are pregnant and when they think about what to eat, they imagine:

“I’ll be able to eat whatever I want since the weight will increase anyway”!

This thought does not correspond to reality.

And there are some precautions that must be followed to ensure a smooth pregnancy for moms and babies.

On the other hand, there are women who think “I’m going to have to be extremely careful with everything I eat”.

Precisely to make clear the idea that there must be care.

But pregnant women’s nutrition is not a “7-headed animal”, we answer some questions:

Should I eat double? Do not.

The daily calories needed during pregnancy increase slightly at 3 months of pregnancy and again at 6.

Thus, during 3 months of pregnancy, you can eat exactly the same amount of food.

After that, he should have an additional snack and at 6 months, in addition to the extra snack, he can reinforce his lunch.

Is organic food important? Yes.

Many moms know the importance of eating fruits and vegetables and increase their intake during pregnancy.

If these foods are full of pesticides and similar substances, these can be harmful to the baby.

Whenever possible, organic food should be preferred not only during pregnancy but also when the baby starts to eat the first foods.

Should I eat a lot of fruit?

No more than you should eat when you’re not pregnant.

It is a fact that fruits are sources of fiber, vitamins, minerals, water.

But if you are a mum who already eats between 3 and 5 pieces of fruit a day.

You don’t need to increase the amount.

If you only eat 1 or 2, you should start eating more.

But be careful, do not exaggerate the amount of fruit and do not eat it alone.

Always add some oilseeds (walnuts, almonds, hazelnuts,…), a yogurt or even a slice of very dark bread.

Gestational diabetes is a reality that happens to some moms.

And it is essentially triggered by excesses in terms of bread, derivatives and sweets, but it can be boosted if you spend the whole day eating fruit.

Are there foods I shouldn’t eat? Yes.

If you are not immune to toxoplasmosis (they will test you so you know) you will have to avoid:

Raw fish, fresh cheese or other non-pasteurized dairy products, rare meats and eggs, be extra careful with raw salads, fruits.

If you are immune, you just have to take normal hygiene care.

Do not drink alcoholic beverages and pay attention to the amount of caffeine you drink, because like alcohol, caffeine crosses the placenta.

This does not exist only in coffee, but also in soft drinks and green, black and red teas.

One cup of coffee a day (about 125 mg of caffeine) does not seem to pose a risk to the baby.

Recent recommendations state that the caffeine intake value of pregnant women should not exceed 200 – 300 mg.

Sweets – it cannot be said that pregnant women cannot eat sweets.

What we say is that like anyone else, the intake of sweets should be dosed and whenever possible.

When making desserts, brown sugar or brown sugar should be preferred (beware of imitations) rather than regular sugar.

Should food be as natural as possible? Yes.

You should avoid processed foods like pre-prepared meals:

Packaged breads, cakes, cookies, and other foods with very long ingredient lists, lots of additives, and sugar at the top of the ingredients list.

What foods should I remember every day?

  • More whole grains: the bread, rice, pasta you eat can be semi-whole grains as they are nutritionally richer;
  • Vegetables: soup and raw or cooked vegetables to accompany lunch and dinner. You can even make juices with vegetables or enrich bread with tomatoes, carrots or any other vegetable you like;
  • Fruit: between 3 to 5 pieces of fruit per day, varied, colorful and different from day to day;
  • Yogurt: preferably natural, it helps to make proper snacks. Cinnamon in natural yoghurt makes it more enjoyable for those who are not fond of its flavor;
  • Oilseeds and seeds: Seeds can help maintain normal intestinal functioning (linseed, poppy, sesame, pumpkin) and oilseeds (walnuts, almonds, hazelnuts, cashews, pine nuts) allow you to make healthy snacks and obtain quality fat;
  • Meat/fish: Give preference to white meat (chicken, turkey, rabbit) and remember that fish is necessary for its EPA and DHA content, giving priority to small fish such as sardines, mackerel, salmon, mackerel that accumulate less mercury;
  • Vegetarian meals: meals with cereals (rice, pasta, quinoa, millet) and legumes (beans, chickpeas, broad beans, peas, lentils) are a good way to consume legumes, essential foods for a healthy diet.

We suggest that you record your diet for 3 days, reflect and make any changes you deem necessary.

Above all vary, eat fruits, vegetables, fish, different meats throughout the week to be able to get the nutritional value of different foods.

Exercise and be happy, making the most of this unique period!

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