Feeding in pregnancy: scheme and example

A healthy eating it is an important part of one's lifestyle. And if this awareness holds true at any time, it holds even more during pregnancy, or if you are planning a pregnancy. Eating healthily during the "sweet wait" will help your baby to develop and grow better.

As your doctor will be able to confirm (obviously, we recommend that you have recourse only and exclusively to him for personalized information onnutrition in pregnancy to follow), there is no "special diet" for pregnancy, but it is important to eat a variety of different foods every day to get the right balance of nutrients you and your baby need.

It is especially better to hire vitamins and minerals from the foods you eat, perhaps adding a folic acid supplement to it, to make sure you get everything you need.

Do I have to eat for 2?

During pregnancy you will probably find that you are hungrier than usual but… it is not necessary "eat for 2”(And even if you're expecting twins!).

Instead, try to eat a healthy breakfast every day, as this can help you avoid the temptation to snack on foods high in fat and sugar.

Eat healthily: Change the amount of foods you eat so your diet is varied, rather than cutting out all your favorite foods because you think they might be bad for you!

Fruits and vegetables during pregnancy

A very valid advice is to eat lots of fruits and vegetables, because these foods provide vitamins and minerals, as well as fiber, which aid digestion and can help prevent constipation.

Eat at least 5 servings of a variety of fruits and vegetables every day. Always wash fresh fruit and vegetables with great care and attention.

Protein in pregnancy

Another very important approach for one best nutrition in pregnancy it is linked to protein intake. Some of the more useful sources include beans, fish, eggs, meat (but avoid the liver), poultry, nuts.

Choose lean meat, remove the skin and try not to add extra fat or oil while cooking it. Make sure that poultry, burgers, sausages and whole cuts of meat such as lamb, beef and pork are cooked very well.

Try to eat 2 servings of fish every week, of which 1 should be an oily fish such as salmon, sardines or mackerel. Remember there are some types of fish you should avoid when pregnant or planning to get pregnant, including swordfish.

Speaking of foods to avoid, do not eat raw or partially cooked eggs, because there is a risk of contracting some dangerous diseases for your little one, such as salmonellosis.

Milk in pregnancy

Dairy products such as milk, cheese and yogurt are important parts of pregnancy because they contain calcium and other nutrients that you and your baby need.

Choose the varieties a low fat, where possible, such as the low-fat milk or skim milk, low-fat, low-sugar yogurt, and low-fat hard cheese.

If you prefer dairy alternatives, such as soy drinks and yogurts, choose the unsweetened and calcium-added versions. Then there are some cheeses that you should avoid during pregnancy, including unpasteurized cheeses.

Foods high in fat and sugar

Sugary foods and drinks are often high in calories, which can contribute to weight gain and promote various other problems, such as tooth decay.

Fat is also very high in calories, so eating too many fatty foods, or eating them too often, can make you fat. Eating too much saturated fat can also increase the amount of cholesterol in the blood, increasing the chances of developing heart disease.

Some foods that are high in fat and sugar are cream, chocolate, French fries, cookies, pastries, ice cream, and carbonated drinks. Try to limit the intake of these foods or, if you can't do without them, eat them more rarely and in small quantities.

Healthy snacks in pregnancy

If between meals you get hungry, try not to eat snacks rich in fats and / or sugars, such as sweets, biscuits, chips or chocolate. Instead, choose something healthier, such as vegetable salad, such as carrots, celery or cucumber, low-sugar low-sugar fruit yogurt, plain yogurt, apricots, figs or prunes ready, vegetable and bean soups, a small bowl of unsweetened breakfast cereals, milk drinks, fresh fruit, toasted fruit bread slice.

How to prepare food safely

Remember that it is essential, especially during pregnancy, to prepare food safely. Therefore, try to wash fruits, vegetables and salads to remove all traces of soil, which may contain toxoplasma. Wash all surfaces and utensils, and hands, after preparing raw foods (poultry, meat, eggs, fish, shellfish and raw vegetables) to help you avoid food poisoning.

Make sure that raw foods are stored separately from ready-made foods, otherwise there is a risk of contamination! Use a separate knife and cutting board for raw meats, and reheat ready meals until fully steamed (especially important for meals containing poultry).

Video: Preparing for Breastfeeding During Pregnancy (January 2022).