If you are pregnant and you are interested in the thought: can i eat dry fruits during early pregnancy. You will find a lot of important information on this specific topic, as well as tips, assistance, experiences, and answers in order to questions in relation to pregnancy, right nutrition and diet habits.
How much weight should you gain during pregnancy?
It is recommended that in the total calculation of pregnancy make a weight gain of between 9 to 12 kilograms at most. Being overweight during pregnancy is unhealthy due to:
- It increases the risk of suffering from certain pathologies, such as gestational diabetes or hypertensive symptoms .
- It can cause mechanical complications from overload on bone structures such as the spine (leading to lumbosciatic crisis, lumbar pain), knee and ankle pain, leg cramps, etc. < / li>
- There is increased risk of instrumental delivery and cesarean section during labor.
- During the third trimester, it will be difficult to carry out daily activities such as walking or exercising (early-onset fatigue with little physical activity, etc).
- It can cause the abdominal muscles (abdominal press) to have less effective power when it comes to pushing during the delivery period.
Pregnant women should consume a wide variety of nutrients Pregnant women should consume a variety of nutrients, including those recommended from the four major food groups , and should follow the general nutrition recommendations for general population.
You should not follow any diet to lose or reduce weight during pregnancy.
It is also important to do some physical exercise on a regular and moderate basis.
The goal is to stay physically active and exercise at light-moderate intensity for a total of 30 minutes, most (or all) days of the week.
Consult with your specialist which is the most recommended exercise for you.
What can you eat during pregnancy?
During pregnancy it is essential that you maintain an adequate body weight by eating healthy and doing moderate daily physical activity (unless contraindicated by your gynecologist) .
- Eat a healthy diet that includes varieties of nutrients from the main four food groups.
- Hydrate yourself abundantly every day , especially with water, at least 2 liters a day.
- It is not advisable to drink alcohol during pregnancy.
- Buy, prepare, cook and store food in accordance with food handling safety measures.
General feeding rules during pregnancy
- Eat large amounts of vegetables and fruits.
- Choose to cook on the grill or steam (avoid fried).
- Opt for balanced amounts of bread and cereals (preferably whole grains).
- Milk and dairy products (preferably skimmed or semi-skimmed).
- Minor amounts of lean meat (without fat), poultry, fish, eggs, nuts, or legumes.
- Minimal added fat, especially saturated fat.
- Do not abuse the use of salt, preferably use iodized salt.
- Do not abuse sugars, limit the consumption of foods high in sugar.
Protein consumption during pregnancy
You will find proteins in lean meat, poultry, fish, eggs, nuts or legumes. High protein diets (more than 20% of the total energy intake), as well as the consumption of protein supplements , protein shakes or energy drinks are NOT recommended during pregnancy.
Carbohydrates / Sugars
- Bread and cereals should preferably be whole grains.
- Eat 7 servings of well-washed vegetables and fruits.
Regular consumption of these foods will ensure an adequate intake of carbohydrates and fiber. If you need snacks to increase energy and nutrient requirements, choose foods from the bread and cereal or fruit and vegetable group.
- You should increase fiber in the diet (as well as increase fluid intake and physical activity) if constipation becomes a problem. Remember that plant foods such as whole wheat bread, cereals, greens, fruit, and legumes are good sources of fiber.
- The drinks of choice are water and skimmed or semi-skimmed milk.
- Sugary drinks, soft drinks and energy drinks contain a lot of sugar and little of nutrients, therefore their consumption should be limited.
- Snacks should be based on vegetables or fruits , whole grain breads and cereals, as well as skimmed milk. You should cut back on chips, shortbreads, or cakes.
- Pregnant women should obtain between 20-35% of total energy consumption from fat. For many individuals this means a reduction in fat intake , especially saturated fat.
- We must include foods rich in omega-3 fatty acids , such as green leafy vegetables, nuts, fish (canned tuna, sardines, salmon, mackerel, etc.). These foods should replace those with high amounts of saturated fat.
- Foods enriched with omega oil (such as milk or dairy products) or the fish themselves are an adequate source to increase the intake of omega 3 acids in the diet (maximum of 3 grams per day) .
How should your consumption of each food group be?
Vegetables and fruits (6-7 servings daily)
- Fresh, frozen or canned vegetables (1 serving = 125 mL = ½ cup)
- Cooked leafy greens (1 serving = 125 mL = ½ cup)
- Raw leafy vegetables (1 serving = 250 mL = 1 cup)
- Fresh, frozen or canned fruits (1 serving = 1 fruit = ½ cup)
- Fruit juice (1 serving = 125 mL = ½ cup)
Eat at least one dark green vegetable (broccoli, spinach, lettuce) and one orange (carrot, pumpkins) daily. Choose vegetables and fruits prepared without or with little fat
Bread and cereals (6-7 servings daily)
- Bread (1 serving = 1 slice = 35 g)
- Rice (1 serving = 125 mL = ½ cup)
- Cereals (1 serving = 175 mL = ¾ cup)
- Noodles or pasta (1 serving = 125 mL = ½ cup)
Make sure that at least half of your daily servings include whole grains. Choose cereal-based products that are low in fat, salt, or sugar.
Dairy (2-3 servings daily)
- Milk (1 serving = 250 mL = 1 cup)
- Condensed milk (1 serving = 125 mL = ½ cup)
- Soy drink (1 serving = 250 mL = 1 cup)
- Yogurt (1 serving = 175 g = ¾ cup)
- Cheese (1 portion = 50 g)
Drink semi or skimmed milk daily. If you don’t drink milk, have a fortified soy drink. Choose dairy derivatives with the least amount of fat.
Meats and others (2-3 servings daily)
- Fish and crustaceans (1 serving = 75 g = 125 mL = ½ cup)
- Poultry and lean meats (1 serving = 75 g = 125 mL = ½ cup)
- Cooked legumes (1 serving = 175 mL = ¾ cup)
- Eggs (1 serving = 2 eggs)
- Butter (1 serving = 30 mL = 2 tablespoons)
- Nuts and dried fruits (1 serving = 60 mL = ¼ cup)
Frequently consume alternatives to meat such as legumes. Eat at least 2 servings of fish per week. Choose lean meats and derivatives
How to cook food during pregnancy?
- You should choose lean meat without fat , separating the fat from the meat, as well as the skin of the chicken after cooking.
- Baked, boiled, or microwave recipes have less fat, and should be used before those fried in oil.
- olive oil is preferable over other types (sunflower, palm, coconut). It is preferable to use margarine (polyunsaturated or monounsaturated, preferably enriched with omega acids or vitamin D), and avoid butter.
- Reduce your intake of sausage or processed meat that is very high in fat. If you consume these meats, it is better to grill them than fry them. These meats must be cooked and you should avoid consuming them raw or undercooked to avoid the transmission of diseases.
- Fried foods (fried chicken, fried fish, French fries, precooked fried foods, etc.), should only be consumed OCCASIONALLY, and in a reduced way to compensate for the very high amount of fat and energy they provide. li >
- All food must be handled, stored and protected against bacterial contamination.
- Keep ready-to-eat or cooked food separate from raw or unprocessed food to avoid contamination.
- Eat freshly cooked food. If you eat precooked food, it is safer if it has been refrigerated for at least 2 days.If you have to reheat already cooked food, do it profusely until it reaches a simmer (around 70ºC).
- If you use a microwave oven, you must take special care, and heat it up completely and properly.
- Carry out the wash of fresh fruit and vegetables very carefully . Washing hands and kitchen utensils is essential to avoid contamination.
- Avoid eating large and fatty fish, such as swordfish, sawfish, fillet tuna, and shark.
- The water you drink should come from an adequate and well-controlled source.
- Canned food must be consumed immediately when opening the container, the remains must be stored in the refrigerator and consumed within a maximum of 2 days.
How should a pregnant vegetarian eat?
- Vegetarian pregnant women should aim to consume the maximum variety of food types to meet minimum daily nutrient requirements.
- Vegetarian diets generally provide an adequate total of protein, but the pregnant woman must make sure that she takes a adequate amount of legumes, nuts, whole wheat bread, cereals and dairy products , daily to provide an adequate protein intake.
- Vegetarian diets are poor in iron, you should insist on taking bread and cereals (especially fortified “breakfast” cereals), vegetables, legumes and nuts, as well as adding an important source of vitamin C. Even so, the supply may be deficient and it may be necessary to add a pharmacological supplement.
- Vegetarian diets are deficient in vitamin B12 , so they will probably need drug supplements of this vitamin.
- Pregnant women who do not drink milk or dairy products should obtain calcium from other sources such as calcium-fortified soy milk, canned fish, nuts, green leafy vegetables, tofu, whole wheat bread and cereals.
What foods should you avoid?
- Avoid unpasteurized dairy products, as well as cheeses made with unpasteurized milk. You can take any type of cheese whose labeling shows that it has been made with pasteurized milk.
- Likewise, fresh liver pate should be avoided, in general pre-cooked refrigerated pâtés or spreads and pre-cooked unheated foods (for example, sausages). They may contain the bacteria listeria.
- If you can, have canned or shelf stable spreads or patés (those found on non-refrigerated shelves).
- You should not eat refrigerated smoked seafood unless it is cooked, such as in a stew. However, you can still have canned or shelf stable (not refrigerated) smoked seafood.
- Remember that raw eggs and raw or undercooked meat or seafood may contain salmonella or other organisms that can cause food poisoning.
- It is convenient to limit the amount of caffeine consumed each day, although it is not necessary to eliminate it completely from the diet. One or two coffees a day are not harmful.
It is important to take a vitamin supplement that includes folic acid and iodine at least one month before pregnancy and to continue with it throughout the pregnancy. Folic acid has proven to be very effective in reducing the risk of neural tube defects, which are caused by an alteration of the embryonic neurulation process between day 18 and 27 of pregnancy. The Spanish Society of Gynecology and Obstetrics recommends taking additional folic acid two or three months before pregnancy. Taking this supplement is also important to prevent myelomeningocele , which is a serious form of spina bifida.
For its part, iodine deficiency is common in pregnant women. According to the World Health Organization, pregnant women need approximately 66% more iodine than non-pregnant women . This nutrient is essential for the correct brain development of the fetus and the young child.
Toxoplasma is a parasite that can be contracted by eating unwashed vegetables or undercooked meat, and through contact with cat feces (either from the cat litter tray or from the floor ).To avoid infection:
- Always wash fruit and vegetables, it is recommended to peel all fruits.
- Make sure the meat you eat is well cooked.
- Also wear gloves when gardening or emptying and cleaning cat litter trays.
- Pregnant women are not recommended to consume sausages that have not been cooked during their production process, for example, cured cold cuts, carpaccio, etc.
Toxoplasma is a parasite that can be contracted by eating unwashed vegetables or in undercooked meat.
The importance of your dental health at this stage
During pregnancy, proper dental hygiene is essential due to an imbalance of the oral bacterial flora caused by pregnancy hormones. This alteration can cause pain, inflammation and bleeding of the gums, which is called gingivitis. You should brush your teeth regularly to avoid any type of infection. Perform a dental check-up once a year and, in case of detecting abnormalities, go to the dentist to proceed with the diagnosis and treatment of dental pathology, because an untreated source of infection can be harmful, affecting pregnancy.
At Quirónsalud we have a large team of dentists who can treat your case properly.
Can you undergo radiological tests?
The rays are not advisable during pregnancy. However, x-rays have a lower ionizing radiation load than computed tomography (CT) scans. The usual thing is that it does not have an impact, although on some occasions ionizing radiation has been the cause of abortion, especially in very early moments. If you have undergone X-rays, discuss it with your gynecologist so that they can perform an adequate ultrasound follow-up.
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