What should your diet be like during pregnancy?
Pregnancy is a period in which nutritional needs are increased, on the one hand due to the development of the embryo and on the other due to the new creation of structures such as the placenta, increased mammary glands, etc.
How is the weight that we increase distributed throughout the pregnancy?
The approximate ten-12kg that we should increase throughout a pregnancy is distributed as follows:
5kg approx: increase in fetal products
4,5kg approx: increases of the mother’s own body
Between 1 and 3kg increase in fat tissue that ensures later lactation.
Nutrition throughout this period is essential as it affects the health of both the mother and the embryo.
How do you gain weight over the course of nine months?
It is progressive and accelerates as the pregnancy progresses.
In the first trimester, as soon as we gain weight, we can still lose 1-2kg due to vomiting or nausea that takes away the hunger.
During the second trimester the weight accelerates, the hunger is greater and we must supervise the increase since for this season we are going to make 6kg of which two will stop the embryo and the other four will go to the mother in the form of water and fat retention.
In the third trimester the development continues to accelerate but the distribution of the kilograms is no longer exactly the same as it does not increase so much the mother’s fat reserve but rather everything surrounding the intake.
Why are every single food item essential?
The proteins ensure the construction of the embryo and its attachments, you must increase your intake as the pregnancy progresses. Carbohydrates are our favorite comburent, do not let simple sugars exceed ten percent of the total daily intake but you should never do without carbohydrates such as rice, pasta, potatoes? Fats in pregnant women play an essential role, on the one hand, in providing new energy (9kcal/gr) and, on the other, in directly participating in the structure and functioning of cell membranes. During this period, fat intake should be about twenty to twenty-five percent of the total calories of the day.
Minerals, vitamins and water cannot be missing in the diet of a pregnant woman either. Now we are going to see the functions and benefits of certain of them.
Calcium, we should take one 400mg/day and is essential for bone reserves. Iron, twenty-thirty percent of pregnant women are deficient in this essential mineral to prevent anemia. Iodine consumption should be approximately 200 mg/day, about 25 grams more than a woman who is not pregnant.
As for vitamins, it may be enough to supplement your diet with a vitamin supplement, although don’t forget that vitamin D and folic acid are especially essential. From the beginning of pregnancy until the fourth month of gestation, it is advisable to take a folic acid supplement to avoid malformations in the embryo.
Last but not least, there is water, apart from all the advantages we know of, water is essential for binding to proteins, for preventing constipation, for helping to build up amniotic fluid or for helping to increase the circulating blood mass, among many other functions.
How can you ease some of the discomfort caused by nutrition?
Cramps: These can be caused by a lack of magnesium or calcium, which can be relieved by drinking nuts, green leafy vegetables, apples and grapefruit. It may also be due to a lack of vitamin B6 found in poultry, fish, wheat, biscuits and milk.
Sciatica and back pain: They can be caused by the fact that the baby pushes the sciatic nerve singularly in the third trimester, apart from applying dry heat to the area you can also eat potassium-rich foods such as potatoes, legumes and bananas. Foods rich in vitamin C and potassium strengthen the muscles and can avoid the discomfort of back pain.
Headache: avoid spicy, chocolate, cured cheeses, alcohol and exciting.
Constipation: Drink two to three liters of water throughout the day, increase the consumption of fiber present in vegetables, brown bread, brown rice or fruit and salt to walk daily.
Nausea and vomiting: Even before getting up you can try a brackish biscuit and then something sweet to avoid the acidity, avoid frying, fat and too strong flavors.
Once you have reviewed the nutrients that can’t be missing from your diet, don’t forget to spread them out over five meals a day and don’t start the day without breakfast or skipping any meals. A pregnant woman needs to increase her calorific intake but never eat twice as much and remember that the more you take care of yourself during pregnancy, the simpler it will be to regain your figure after giving birth.