What to eat in Pregnancy to not get too fat

Feeding during pregnancy should be rich in iron to prevent anemia and folic acid to ensure a good formation of the baby’s nervous system, but above all it should be rich in fruits and vegetables of organic origin, preferably avoiding very fatty foods such as fried preparations or very high foods. sweet and industrialized.

However, if the pregnant woman has diabetes, overweight, underweight, hypertension, or another health problem, medical and nutritional monitoring is essential to adapt to the diet during pregnancy.

What to eat in pregnancy

Food during pregnancy must be rich in whole grains, vegetables, fruits, milk and dairy products, legumes, fish and lean meat, such as turkey and chicken, giving preference to low-fat culinary preparations, such as boiled and grilled.

Feeding during pregnancy should include the consumption of fish at least twice a week, but avoiding fish that may have a higher amount of mercury, such as tuna, dogfish and swordfish, as mercury passes through the placenta and can impair the baby’s neurological development .

What to avoid eating in pregnancy

Some foods prohibited in pregnancy are:

  • Alcoholic beverages – the consumption of alcoholic beverages in pregnancy is associated with delayed growth and development of the baby;
  • Artificial sweeteners that are often found in diet or light products – some sweeteners are not safe, so it is best to eliminate sweeteners from your diet during pregnancy.

Coffee and stimulating drinks, such as coca-cola, black or green tea, should be avoided, as they can increase the risk of miscarriage, and it is recommended not to exceed one cup of coffee a day with medical knowledge.

The diet of the pregnant woman, who is not immune to toxoplasmosis, should not include raw fish and rare meat. It is important to drink filtered or boiled water and wash all foods that are eaten raw, such as fruits and vegetables, and when it is possible to remove the peel.What to eat in pregnancyWhat to avoid eating in pregnancy

Healthy menu in pregnancy

This healthy menu in pregnancy is just a generic example of nutrition for pregnant women who have no health problems.

  • Breakfast – orange juice, oatmeal, 1 whole grain toast, 2 teaspoons of peanut butter, a coffee or tea
  • Collation – 1 fruit, whole grains, skimmed or semi-skimmed milk
  • Lunch – a sande of turkey with rye bread and vegetables to taste, such as lettuce and tomato, green salad with 2 teaspoons of olive oil to season, 1 fruit.
  • Snack – skimmed or semi-skimmed milk, whole grain crackers.
  • Dinner – chicken breast with low-fat roasted potatoes, half a cup of carrots and peas and green salad with two tablespoons of olive oil to season, for dessert 1 fruit
  • Evening snack – 1 low-fat yogurt and 1 fruit.

Water intake in a healthy pregnancy is about 9 glasses of water a day.

According to the Ministry of Health, feeding during pregnancy should be enough for a weight gain between 8 to 11 kg during the entire pregnancy.

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