If you’re expecting a baby and you are interested in the thought: 11 week pregnancy diet. You will discover lots of beneficial details on that topic, as well as tips, suggestions, thoughts, and answers in order to questions around pregnant state, correct nutrition and eating plans.
“My name is Odile Fernández , I am a family doctor, ovarian cancer survivor and mother of three children Nacho, Iker and Eite”.
This is how the author of My child eats healthy is presented in the prologue of the book, a complete manual on how to feed children well and that insists on the importance of starting to eat well from pregnancy. Because in pregnancy not everything is useful in the diet. These are your keys.
The first thousand days
Pregnancy and the first two years of a child’s life are the most important part of her development.
That is why, says the doctor, it is scientifically proven that everything we eat during pregnancy and how we feed it 730 days after its birth, “determine your health, well-being and the development of your brain, and it is key to leading a healthy life afterwards. “
After he gave us the keys for our children to eat in a healthy way, he now explains how we should eat before they are born, when they completely depend on our diet, to obtain the nutrients they need to develop properly.
1. You don’t have to eat for two
Many women think that since they are fat they can consume caloric foods, and they really have to continue choosing a healthy diet and trying not to gain more kilos than necessary.
In addition, it also appears to affect the child’s cardiac and metabolic risk and a reduction in the child’s cognitive function.
2. Do not abuse fast-absorbing carbohydrates
To avoid children with overweight at birth and childhood obesity, it is necessary to keep blood glucose levels at bay, which rise with white bread, rice or sweets.
3. You have to hydrate often
Drinking water and infusions frequently can help prevent premature labor. dizziness, constipation, urinary tract infections, and headaches.
Avoid sugary drinks.
4. Reduce your coffee intake
It is not prohibited, but it is not recommended to consume more than two cups a day or what is the same, 200 mg of caffeine . This recommendation is also applicable to tea, cocoa, chocolate and caffeinated drinks.
High consumption is associated with low birth weight and an even higher risk of childhood leukemia and brain tumors.
5. No drop of alcohol
It passes to the baby through the umbilical cord and its consumption can produce fetal malformations, such as heart or neural tube defects.
But it also affects behavior and learning.
6. Forbidden foods
Raw milk or cheeses made with raw milk.
Raw eggs or dishes prepared with raw eggs (such as mayonnaise).
Raw fish , if it has not been frozen before, so as not to contract anasakis.
Certain large fish , which may be contaminated with mercury: swordfish, shark, bluefin tuna.
Raw meat , organ meats, pâté and sausages if we are immunized against toxoplasmosis.
7. Essential foods
- Fruits and vegetables. They are rich in Vitamin C and folic acid, very important nutrients during pregnancy.
Vitamin C is found in citrus fruits, strawberries, broccoli, tomatoes. You need at least 70 mg daily.
It is advisable to take 0.4 mg of folic acid, green leafy vegetables and legumes help.
Whole grains. Quinoa, oats, rice. They provide iron, vitamin B, fiber and protein.
Proteins. In addition to meat, you should regularly consume legumes, nuts, fish, seeds and eggs. They are essential to form the organs of our baby.
Foods rich in calcium. They help build your bones: yogurt, kefir, citrus, sardines, almonds.
Foods rich in fiber. Through fruit, vegetables, legumes and cereals we can add the 25 g of daily fiber necessary, to prevent, for example, constipation.
Foods rich in iron. We need to obtain 30 mg of iron a day, especially during the third trimester, to avoid anemia. It is better absorbed by integrating these foods into the diet: clams, eggs, legumes, aged cheeses, sesame.
Foods rich in Omega 3. To improve the development of the baby’s brain and nervous system. It also prevents postpartum depression. That is why you cannot miss flax and chia seeds, dried fruits, oily fish and organic eggs in your diet.
8.Follow the Mediterranean diet
It is the healthiest and should be the star of our diet throughout life.
It is based on the use of extra virgin olive oil as the main fat and on foods of plant origin (fruits, vegetables, legumes, mushrooms, seeds, olives and nuts. The food is garnished with aromatic herbs and spices.
It also involves consuming a lot of fish and eggs and red meat in moderation. Priority is given to stews prepared with legumes, vegetables and cereals , and bread and whole grains are common. And, of course, to drink, water.
Among its benefits for the pregnant woman and the baby:
Provides all the necessary nutrients.
Prevents the onset of gestational diabetes.
It favors the growth and development of the baby.
Helps prevent asthma, allergy and atopic dermatitis problems in children.
9. Vegetarian diet
The American Academy of Nutrition and Dietetics states that vegetarian and vegan diets can be followed during all stages of life , because they are healthy, nutritionally adequate and beneficial to health.
Understanding that the vegetarian diet is based on a high consumption of vegetables, fruits, whole grains, legumes, nuts and seeds, the only precaution that a pregnant woman who follows this type of diet should take is to take a vitamin B12 supplement , which must be prescribed by the doctor.
Children weigh less at birth, mothers gain less weight and provide more magnesium and folates.
10. Reduce nausea and vomiting with food
They are one of the discomforts of pregnancy, which up to 80 percent of women suffer. But its effects can also be reduced with a few basic tips:
Eat cold foods, as hot foods often trigger the reflux of vomiting.
Have a drink as soon as we wake up. It is a good help to drink the juice of a lemon diluted in the water, before getting out of bed to relieve morning sickness.
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