It 'important to introduce the calories and nutrients needed to maintain good health and to ensure the formation of new tissue and energy reserves that will be used during breastfeeding.
This does not mean that you have to "eat for two", but eating twice as well, that is good quality food in quantity and balanced.
NUTRITIONAL REQUIREMENTS DURING PREGNANCY
Compared to the requirements set for the various age groups, the pregnant woman needs an increase in Kcal based on the weight that had early pregnancy
VITAMINS IMPORTANT IN PREGNANCY
- Vitamin B12 for the formation of red blood cells, is found in eggs, liver, meat, cheese
- Folic acid for the formation of red blood cells and for the prevention of neural tube defects (spine bifida), is found in: yeast, green vegetables, cereal grains, liver
- Vitamin A for fetal growth, finds himself in: vegetables and fruits yellow-orange and dark green, milk, butter, liver, eggs, carrots, broccoli, spinach
- Vitamin D for the skeleton of the fetus and the absorption of calcium, is found in eggs, milk and dairy products, sardines, cod liver oil, tuna, salmon
- Vitamin C to increase the absorption of iron, is found in tomatoes, peppers, green salads, fruit (citrus fruits, strawberries, kiwi, currant)
MAJOR MINERALS IN PREGNANCY
- Football is particularly important for the development of the skeleton of the unborn, is located in: milk and dairy products, green vegetables, legumes
- Phosphorus is found in eggs. Milk. Cheese, cereal grains, meats, fish
- Iron is found in meat, eggs, legumes, whole grains, and green vegetables. The iron which is better absorbed by the body is contained in meat
- Magnesium is found in whole grains, green vegetables
GENERAL ADVICE FOR PROPER POWER IN PREGNANCY
- Watch your weight
- Consume milk daily for its content in proteins of high biological value, calcium, phosphorus, magnesium, vitamin A and vitamin D. If the milk should not be tolerated well, you can eat yogurt
- Avoid consumption of animal fats (butter, lard ...) and prefer the consumption of extra virgin olive oil
- Avoid consumption of simple carbohydrates (sugar, sweets, ice cream ....) prefer the complex sugars like pasta, bread, potatoes, legumes ...
- If well tolerated consume whole foods, which besides giving a greater sense of satiety, facilitates intestinal functions (preventing constipation, which are very common in pregnancy), improve glycemic balance, slow down the absorption of fat, we must not exaggerate because too many fibers limit the absorption of minerals and vitamins
- Consume daily meat or fish or eggs or cheese
- Consume daily raw or cooked vegetables and seasonal fruits, fresh or cooked or pureed. These foods provide vitamins, minerals and fiber
- During pregnancy there is an increased absorption in the colon of both water and sodium, so it is preferable to limit the consumption of table salt for evitarel'eventuale water retention. To flavor dishes you can use spices, herbs, tomatoes, vinegar, lemon juice
- Fractionate the diet in 4-5 small meals
- If you were to have nausea, it is advisable to have breakfast in bed with dry, do not drink a lot, especially on an empty stomach, eating little and often
- The so-called "cravings" are not an expression of shortcomings. A "desire" not satisfied has no consequence for either the mother or the unborn
- Take tea and coffee in moderation to avoid effects on the reactivity of the fetal nervous. Remember that caffeine is also contained in cola drinks (coke)
- Prohibited the consumption of alcohol (wine, beer, spirits.)
- Banned smoking cigarette