A respect, Juan Ordás, director of the Assisted Reproduction Unit Vithas International says that to avoid toxoplasmosis is necessary to pay special attention to how to cook the meat. “The parasite Toxoplasma gondii dies from the 70C. However, resists freezing in the refrigerator at home, but not industrial freezing (40 to 60 ° C below zero), so that it could take little meat always cooked that has been frozen at these temperatures, “he says. < / p>

In addition, Ordás says pates marketed from goose liver or duck no risk of transmitting the disease , as it is birds. In the case of pork liver , as are pre-cooked, neither transmit.

It is important to thoroughly cook all foods, especially meats, seafood and avoid smoked seafood (salmon, trout, cod, tuna, mackerel.) . Nor must take raw meat products (cooked can itself) such as frankfurter type sausages, pâté and not canned.

not recommended to eat soft cheeses such as feta, brie, camembert, and the mildewed pasta or blue-veined, like roquefort or cabrales . You can eat without risks hard cheeses (such as cheddar and mozzarella), pasteurized and creamy spreads, as well as cottage cheese and yogurt. To eat soft cheese must be made from pasteurized milk because the pasteurization process (or similar thermal processes) would kill the bacteria.

Gynecologist insists “not drink milk or eat raw foods or dishes prepared with this raw ingredient. Most dairy products manufactured in Spain are previously pasteurized. You should avoid these products not labeled for sale in street markets or that we ignore their origin “.

is recommended to take skimmed or semi-skimmed milk during pregnancy.

What foods should be consumed in moderation?

Gálvez advises avoiding the excessive consumption of foods high in fat, sugar (industrial pastries, soft drinks, sugar, etc.) and salt (eg, snacks).

In addition, the expert offers a number of dietary advice during pregnancy:

• No low calorie diets should be performed during pregnancy.
  
  • Respect meal times.
    
    
  • A healthy balanced diet is carried out with frequent and abundant intakes. Recommended four to five meals a little heavy.
    
    
  • Ingesting products Milk skimmed or semi-skimmed.
    
    
  • Increase consumption of fruits and vegetables. This will get the nutritional needs of vitamins and minerals without excessive weight gain.
    
    
  • Avoid pecking between.
    
    
  • Take protein at least three times a day.
    
    
  • In addition to its caloric content, alcohol is harmful to the health of the fetus and carries serious risks for development.

  If they have nausea, vomiting or heartburn

  “Nausea and vomiting of pregnancy usually occur unrelated to food, so foods or smells that some pregnant women feel good, others can feel bad -the patient knows perfectly what is not convenient-“, says the specialist. In general, avoid very greasy or highly elaborated products.

  Dairy and liquids are not usually tolerated. It is recommended to eat foods with rapidly absorbed sugars in the morning, such as bread or cookies.

  For years, ginger tea has been recommended to pregnant women as a natural solution to a symptom as common as nausea and vomiting in the first trimester. It is best to consume it fresh , and not in capsules, since it is important to respect a dose that does not exceed 1,000 mg.

  While to prevent heartburn and reflux it is essential to follow a healthy and balanced diet, without abusing fried foods, sauces, sweets and other difficult products digestion. It should be eaten many times a day, not very abundant amounts. Five small meals a day are recommended. Eat calmly, chewing food well. Avoid lying down after a recent dinner, so it is advisable to have an early dinner.

  Common doubts

  Is it important to eat fish or will it be dangerous because it contains mercury?

  Fish proteins rich in omega 3 are essential during pregnancy. The doses of mercury present in a normal portion of tuna or swordfish are not harmful to health. Salmon is not only a food rich in protein of very good quality, but it is also an excellent source of omega 3 fatty acids. Compared with other fish, it has the advantage of containing low amounts of methylmercury.

  Is it necessary to eat meat or does it have too much fat?

  “Meats are necessary, although not essential, because they provide large amounts of protein and iron , two essential nutrients during pregnancy,” says Gálvez. Ordás adds that “it also provides cholesterol -necessary for pregnant women-, phosphorus, zinc, thiamine, riboflavin, nicotinic acid, folates and saturated fatty acids”.

  However, depending on the cut of the meat, it can contain a lot of fat. “ The trick is to choose leaner options, such as sirloin, and avoid fatty ones (such as many minced meats and poultry skin) . When buying beef, choose the lean cuts. You should not abuse cold cuts and sausages, as they are richer in fat “, points out the gynecologist.

  And will the eggs have too much cholesterol?

  In addition to containing more than 12 vitamins and minerals, eggs have proteins, which are essential for pregnancy. The cholesterol naturally present in eggs does not affect the pregnant woman. “In addition to being healthy, eggs are cheap, easy and quick to prepare, and very versatile. Just make sure you cook them well and avoid foods and desserts that contain raw eggs ”, says the gynecologist.

  Should vegan or vegetarian pregnant women change their diet?

  “Pregnant vegans or vegetarians do not need to change their diet, but they have to guarantee the intake of sufficient proteins of vegetable origin and they should take between 2,000 and 2,100 calories per day, ”says Gálvez.

  On the other hand, they need vitamin B12 supplementation if they do not take milk derivatives in their vegetarian diet. This vitamin can also be found in some soy-based products, in some rice and oat milks, and in cereals. However, it is advisable to take a multivitamin that contains this vitamin, since it plays an important role in the development of the fetal brain.

  Ordás concludes by emphasizing that “the fact that vegan women have had healthy children does not work, since the long-term result should be assessed: mental and physical development and the quality of the offspring in subsequent generations.”

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