9 Foods To Enjoy A Healthy Pregnancy
Food for pregnant women
If you are pregnant, you cannot resolve the issue of your diet by following the advice “eat for two.” Nor can you get carried away by simple whims or compulsive eating so that your baby does not lack any nutrient.
Maintaining a healthy diet during pregnancy is very important. In fact, the health of your child throughout his life is partly at stake during these 9 months, since deficiencies, excesses and exposure to toxic substances can affect his development.
How much weight should you gain?
During pregnancy the body has increased needs for calories, vitamins and minerals. In the second and third trimesters, 350 to 500 more calories are required per day.
There is no rule about the weight that must be gained, because every woman is a case. The average is an increase of 9 to 12 kilograms. During the first trimester it is gained around 1 kg, although some women lose weight due to nausea and vomiting. It is normal.
Regarding minerals and vitamins, it is important to ensure that you obtain more of each one and especially iron (27 mg), folic acid (800 mg) and calcium (1,200 mg).
Increased mineral and vitamin needs during pregnancy
- Calcium: +800 (1200 mg)
- Iron: +15 (30 mg)
- Zinc: +5 mg (20 mg)
- Magnesium: + 120 (450 mg)
- Selenium: +10 (65 mcg)
- Thiamine: +0.1 (1 mg)
- Riboflavin: +0.2 (1.5 mg)
- Vitamin B6: +0.3 (1.9 mg)
- Folic acid: +200 (600 mcg)
- Vitamin B12: +0.2 (2.2 mcg)
- Vitamin C: +20 (80 mg)
- Vitamin E: +3 (15 mg)
These needs are met by increasing rations of nutritionally dense foods (high in vitamins, minerals, and protein, and moderate in carbohydrates and fats).
A poor choice of foods with excess sugars increases the risk of developing gestational diabetes and complications in pregnancy or childbirth.
Choose and well and everything will be perfect!
