If you are pregnant and you care about the thought: 4 month diet plan in pregnancy. You can find numerous valuable info on this specific topic, as well as tips, suggestions, opinions, and answers for you to questions around maternity, suitable nutrition and diets.
Most women are concerned about eating the best foods during pregnancy, especially to ensure that their children develop healthy and to maintain the ideal weight. Therefore, and taking into account the abundance of messages that currently appear in the media about what take and what avoid, is not let us describe a balanced diet during pregnancy.
A healthy start
Ideally, the expectation is for the expectant mother to prepare for pregnancy several months beforehand, by stopping alcohol, following a balanced and varied diet, and taking folic acid supplements from the moment it begins. to seek pregnancy. But if the pregnancy has come by surprise, don’t worry. It’s not too late at all to give your child the best nutrition to grow healthy.
In general, the same rules of a healthy diet that you would at any other time in your life apply to pregnancy. It is recognized that the recommended daily requirements, with the exception of iron, can be obtained by following a balanced diet. At most, a mother should increase her intake by as little as 300 calories a day to compensate for her pregnancy. P>
Basically, eat balanced meals according to the following guidelines:
- Bread, other cereals and potatoes. These foods should represent 70% of your diet. Whenever possible, choose whole varieties of these products as they contain more fiber, vitamins, and minerals.
- Fruits and vegetables. These include fresh, frozen, and canned varieties, green salads, beans and lentils, nuts, and fruit juice. Eat at least five servings a day of fruit and vegetables (remember, whatever you take, fruit juice only counts as one serving).
- Meats, fish, and alternative foods (including eggs, nuts, and legumes). All of them are a source of proteins, vitamins and minerals. Try to eat two or three servings a day.
- Milk and fresh dairy products. They will provide you with calcium and protein, so you should try to take two or three servings a day. Mind you, go for the low-calorie versions of these products.
- Foods that contain fat and sugar. You should keep the consumption of these types of foods to a minimum. A small, occasional treat, like having a couple of chocolates, in the context of a healthy diet will not do you any harm (neither will your child).
As a general rule, the weight gain in a pregnancy should not exceed 13 kgr (although this is an individual question in each pregnancy and you should not obsess over it). A normal weight woman does not need extra calories during the first six months of pregnancy. This is because the body becomes very efficient in absorbing and using nutrients from food.
For the last three months of pregnancy the baby you will only need that you increase your diet by about 300 kilocalories, equivalent to four apples or two pieces of bread.
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If you’ve been on a calorie-strict diet, now is the time to give it up. Trying to lose weight while pregnant is highly discouraged, unless your doctor has told you to, because if the fetus doesn’t get enough nutrients, it will get them. of the maternal deposits, endangering the mother’s health, and therefore, her own.
The recommended caloric intake is around 2,000 kcal / day up to the last three months of pregnancy.
Pregnant women are often advised to eat according to their appetite, while paying attention to weight gain. Dietary recommendations are similar to current ones for the general population:
- If possible, reduce fast-absorbing carbohydrates and replace them with slow-absorbing ones.
- Reduce your intake of saturated fat and cholesterol.
- Increase your intake of fruits and vegetables.
Food for two
Even if you don’t “eat for two” In terms of calories, it’s true that you need to “eat for two” when it comes to nutrients.You are responsible for providing the correct nutrition for your baby. through what you eat.
As good as eating a balanced diet, there are certain nutrients that are particularly important for your baby’s growth. This is even more important if you follow a special diet, for example if you are a vegetarian.
The table below details what these nutrients are, as well as like why are important and what foods you should include in your diet to make sure you eat most of them.
- Calcium. Important for the development of the baby’s teeth and bones. You need at least 700-800 mg. a day (a yogurt or a long glass of milk). As in fresh dairy products, calcium is found in the following foods: dark green leafy vegetables, bread, legumes, nuts, oily fish, cooked beans, walnuts, sesame seeds, soy milk enriched, and enriched orange juice.
- Iron. Important for the formation of red blood cells. For you and the baby. It is found in lean red meat, sardines, dark green vegetables, beans, lentils, eggs, nuts, dried fruits, whole wheat bread, and breakfast cereals.
- & Folic acid. Important for the development of the baby’s organs and tissues. Reduces the risk of spinal defects like spina bifida. It is found in fortified cereals and bread, green vegetables and oranges.
- Vitamin C. Important for the absorption of iron. It is found in most fruits and vegetables. The main sources of vitamin C are citrus fruits and their juices.
- Vitamin D. Important to help absorb calcium. Found in herring, tuna in oil, eggs, milk, butter, margarine, and low-fat dressing sauces.
- Omega-3 essential fatty acids. Important for the baby’s brain and the development of the nervous system in the final stage of pregnancy. Found in cold-water blue fish (mackerel, herring, salmon, sardines). Try to eat at least one serving a week.
- Vitamin B12. Important for healthy blood. Found in: The only non-animal source is seaweed. It is also found in fortified foods like breakfast cereals.
Do I need folic acid supplements?
Yes. The diet of most women includes some folic acid (or folates) because it is found in fortified forms of breakfast cereals and various types of bread, and naturally in other sources such as vegetables and oranges .
It is recommended that all women considering pregnancy and those in the first 12 weeks of pregnancy take folic acid supplements (400 micrograms, written as 400 mcg).
They should also continue to take around 300 mcg. in the usual diet. Some foods high in folic acid are:
- Brussels sprouts (90g): 100 Mcg.
- Spinach (90g): 80 Mcg.
- Green beans (90g): 50 Mcg.
- Frozen peas (90g): 40 Mcg.
- Two slices of enriched grain soft bread: 105 Mcg.
- Two slices of whole wheat bread: 40 Mcg.
Should I take other supplements?
According to various specialists, it is not necessary to take vitamin supplements. As long as you eat a balanced diet with plenty of fresh fruit and vegetables, and as long as you have a good appetite, you don’t need to take any other supplements.
In fact, it is somewhat risky to do so. Many of the supplements contain high doses of vitamins, the effect that these can have on the fetus is still unknown.
However, there are some circumstances in which supplements can be beneficial. For example, if you are a vegetarian, you should consider taking an iron supplement, as iron is not as easily absorbed from foods other than red meat.
What should I avoid?
There are certain aspects that you should avoid during pregnancy for the proper development of the future baby. Among them:
- Alcohol. Better to avoid it. Try to cut through the alcohol entirely and obviously don’t get drunk.It is advisable not to drink more than one or two units (the equivalent of one unit is a 120 ml glass of wine, a glass of beer or a glass of liquor) once or twice a week.
- High intake of vitamin A. Such intake can harm your baby. It is better not to take liver or cod liver oil as they are rich in vitamin A. The type of vitamin A found in fruit and vegetables can be taken without problems.
- Raw or undercooked eggs can contain Salmonella bacteria, which can cause acute gastrointestinal disorders. Cook the eggs until the yolk and white are solid, and avoid homemade mayonnaise, ice cream, cheesecakes, and mousse.
- Cured and soft cheeses such as Brie, Cambozola, Camembert and different types of blue cheese occasionally contain the bacteria listeria, which can cause miscarriage or deliveries in which the baby; born dead.
- Paté should also be avoided as it can also contain Listeria. It is advisable to avoid crustaceans as they can alter other foods.
- Peanuts. There is a theory that an allergy to peanuts can be caused by being exposed to them at an early age. Today it is postulated that if you, the father of the baby or one of the older children suffers from asthma, eczema, allergic rhinitis, or allergies to certain foods, it is advisable to avoid peanuts and any other product that contains them while you are pregnant.
- Caffeine. There is no problem in taking moderate amounts. Caffeine consumption becomes worrying if you exceed five coffees a day.
The information provided by this means cannot, in any way, replace a direct health care service, thus nor should it be used for the purpose of establishing a diagnosis, or choosing a treatment in particular cases.
In this service it will not be done no recommendation, explicit or implicit, about drugs, techniques, products, etc. It will be cited for informational purposes only.
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