For anyone who is mothers-to-be and you actually are tempted by the question: best fruits for pregnancy first trimester. You will discover lots of important information and facts on this kind of topic, as well as tips, assistance, experiences, and answers to be able to questions regarding pregnancy, suitable nutrition and diet plans.
Getting a correct diet during pregnancy goes through two essential aspects: taking care of yourself and preparing yourself in each of the stages of pregnancy , as well as for postpartum and pregnancy. breastfeeding, and taking care of the nutrients that reach the baby. Above all, you must cover the needs for iron, vitamin B-12 and folic acid, which are essential for the correct development of the fetus . In addition, it is important to avoid possible infections that can become complicated and prevent the development of diseases , something that is also achieved in part through diet.
For this, one of the fundamental questions is maintaining a balanced diet that contains all the basic food groups , but also: not neglecting daily physical activity and paying attention to at rest, trying to go to bed no later than midnight . We have to nourish another life through our body, this requires a lot of energy, but also to maintain an adequate weight.
It is not about eating for two, but about doing it better and with more nutritious food. The doctor will tell you that, in general, the weight gain is between 10 and 16 kg , but it will depend on the previous weight of each woman. Therefore, adequate nutrition is essential. We tell you what to prioritize at each stage of pregnancy.
First trimester, first 12 weeks
In these weeks, the physical changes are minimal. Not so hormonal changes. Surely, you begin to feel more craving for some foods than others and, even, discard others that you loved. Your body has to deal with a completely new situation and each woman responds in a different way, with symptoms that may or may not be common. It occurs, for example, with nausea, dizziness and heartburn. And it is that the digestive process is altered. Also, calorie intake should not be increased yet.
Therefore, more than food, it is recommended to change some eating habits:
1. Watch the ways of cooking the products so as not to have heavy digestions. Practice techniques such as steam, wok or cook preferably on the grill .
2. Beware of strong seasonings and very large portions , it is better to eat less quantity more often.
3. Mix the colors in your dishes , you can make sure that you are mixing different nutrients.
4. Try to eat every 2-3 hours , smaller amounts, but more frequently.
5. Avoid fatty, heavy and spicy foods .
Fruits and vegetables (green leafy)
One of the first recommendations they will make is to consume plant-based foods made from seasonal products . Preferably twice a day (lunch and dinner). You can take them raw or cooked, but in the first case, you should make sure to wash everything very well. Like fruits, better to take them with their skin, but very well washed.
In addition, especially in this trimester, folic acid is essential and, although they will immediately supplement your diet with it, you can reinforce its consumption with green leafy vegetables : endives, watercress, spinach, Swiss chard, leeks, lettuce, cabbage and green beans. But also with foods such as beets and asparagus , fruits such as melon or medlars and dried fruits such as walnuts, pine nuts and hazelnuts .
Finally, from this first trimester you have to drink an adequate amount of fluids, preferably water. The minimum daily quantity is 1.5 liters, but this can be increased. Try to avoid drinks rich in sugar .
Second trimester, from week 13 to 28
In this second trimester, the energy intake of the pregnant woman should already increase, although not too much, around 160 kcal per day, although it depends on each of the women. At this time, the fetus is practically formed, it begins to be felt and, in addition, the general discomfort of nausea and fatigue improves. You can travel well, exercise and enjoy food, but without abandoning yourself, because you can gain too much weight and cause complications, such as hypertension or gestational diabetes.
Beef and other sources of iron
In this quarter, it is very important that we make sure we consume foods rich in iron, such as veal, beef, quail and partridge . But, you already know that they must always be well cooked, to avoid the risk of contagion of toxoplasmosis. Therefore, forget about that steak tartar or carpaccio that you like so much. Also, doctors recommend refraining from dehydrated or cured meats if it has not been previously frozen for a minimum of 10 days.
You can also choose to include eggs , which make for a light dinner or breakfast with great energy intake, as well as an important source of iron. Again, it cannot be eaten raw, so be careful with homemade mayonnaise .
Legumes and nuts
Another very important source of iron is all legumes, such as chickpeas, lentils, beans and their sprouts . It is very interesting to cook them in salads and accompany them, for example, with dried fruits such as almonds , which are also a source of iron. Other dried fruits, such as apricots, raisins or figs , again provide iron, but with a sweet taste.
Lack of iron during pregnancy can lead to anemia. In this case, it will have to be the gynecologist who diagnoses the severity and prescribes, where appropriate, a necessary supplementation. To facilitate its absorption? As always, fruit with vitamin C, like a good orange juice.
‘Snacks’ and healthy snacks
In this second trimester of pregnancy, you are sure to have hunger attacks at any moment. It is normal. But if you organize yourself and have them more or less planned, you can prepare healthy snacks with fresh and natural ingredients . This way you won’t attack the office bag of chips.
However, it is also important that you listen to your body and indulge yourself from time to time. In this way, dopamine, serotonin and endorphins (the well-known hormones of happiness) are released and the baby will perceive it, something very beneficial for its development.
Third trimester, from week 29 to the end of pregnancy
In this last stage of pregnancy, the energy intake must still increase further, around 300 kcal per day. However, again, the specific case of each of the women must be addressed. And it must also be taken into account that, not only do we prepare for childbirth, but for breastfeeding and postpartum, for which we must also prepare our body.
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