During pregnancy, feelings of nervousness can be mixed with the concern for the well-being of the baby and the same, but luckily today women have the opportunity to make sure that their lifestyle choices affect their babies very positively. And eating healthy is undoubtedly one of the ways to know if your future baby is growing and developing properly. Do you also want to have a healthy pregnancy?
The recommended diet for a pregnant woman
Every mother should know that she can optimize her own health and that of her future baby through a nutritious and balanced diet during pregnancy. Eating snacks and making regular and nutritious meals is also crucial to keep energy levels high and to give the growing baby everything it needs to develop properly. It is also necessary to obtain the right balance of proteins, carbohydrates, and fats during pregnancy.
- Carbohydrates: an important source of fuel for both the mother and her baby, since they dissolve in glucose, which easily crosses the placenta. Try to take between 4 and 6 servings per day, and although there are two types of carbohydrates: refined and unrefined. They are the ones that are unrefined the most recommended. These, in addition to being much less processed, dissolve more slowly in the bloodstream and release glucose more evenly. They are also a good source of fiber, which in turn helps constipation.
- Proteins: essential for the growth of the baby and the placenta, as well as for the health of the mother. Pregnant women will need 60 g each day. Try to take between two and three servings of protein-rich foods per day, where the typical ration would be 85 g of red meat or 150 g of fish and you will have to choose, however, protein sources that contain less saturated fat, like skinless chicken, lean ox and pork or tofu. Also, fish, nuts, and seeds contain healthier unsaturated fats that are also highly recommended during pregnancy.
- Fats: fats contain vitamins and contribute to the healthy development of cells, but although they make a useful contribution to general nutrition, their consumption should be limited. Ideally, therefore, is to choose healthy unsaturated fats, found in foods such as fish and some types of oils. Nor should we forget omega 3 fatty acids, as there are many studies that suggest that the development of the baby’s nervous system can be favored by these acids whose richest source is bluefish.
- Dairy products: Dairy products are also very important components of the diet because they provide a good supply of proteins and fats, as well as calcium and some vitamins. Although calcium is essential for the healthy development of bones and teeth, you should always opt for skim milk products and semi-skimmed milk.
- Vitamins and minerals: during pregnancy, you must ensure a rich supply of vitamins and minerals because these are important for the health of the mother and the development of her baby. In addition, both help the healthy functioning of body systems and contain antioxidants that protect the body against the effects of harmful chemical agents known as free radicals.
The recommended daily intake during pregnancy
During pregnancy, it is vital to eat a balanced and healthy diet to help cope with the additional needs that the mother’s body needs and in turn provide the developing baby with essential nutrients. What is the recommended daily intake?
- Two and three daily servings of protein foods, such as fish, lean meat, chicken, legumes, cheese and nuts. All of them necessary to ensure the healthy growth of body structures.
- Two and three days rations of dairy products. Ideally, these products should be skim products such as semi-skimmed milk, cheese or skim yogurts.
- Four and six daily servings of unrefined carbohydrates such as brown rice and whole-grain bread and pasta. They are recommended to maintain energy levels and ensure fiber supply.
- Three and four servings of vegetables every day. This ensures a good supply of essential vitamins and minerals. Also, you should also try to eat products of different colors and not overcook vegetables.
- Eat between four and five servings of fresh also supply a wide range of vitamins and minerals, many of which contain important protective antioxidants.
- Eat between one and two daily servings of iron-rich foods, such as eggs or dark green leafy vegetables that help maintain healthy levels of iron during pregnancy, as the need for it rises.