What is the best diet for pregnant women?

One of the main questions that arise when we are pregnant has to do with what we can eat. It is very important to choose a balanced diet during this stage, because the woman must consume enough nutrients that provide the vitamins and energy that her body needs, so that the child develops and grows properly.

With a pregnancy test (here you will find some purchase options) you discovered that you are pregnant and you went to the doctor to confirm it. After performing the corresponding ultrasound, the gynecologist probably began to give you all the recommendations that you should follow in your new state, among which is the diet for pregnancy. 

But calm down, here we will give you some guidelines and recommendations of what you can and cannot eat at this stage, but first we will talk about what is the ideal weight you should have during pregnancy.

How much weight to gain in pregnancy?

If you are not pregnant yet and you plan to conceive, it is important to check with a nutritionist, to have the right weight when you get pregnant. And much more if you are overweight, since it is not recommended to lose weight during pregnancy. In this case, the specialist can design a weekly diet routine that allows you to start your pregnancy with the correct weight and with good nutrition.

Now, during pregnancy you should consider that digestion slows down, because the body needs food to remain in the intestine for a longer time for greater absorption of nutrients, although this results in weight gain. In this context, it is recommended that day-to-day weight gain during pregnancy be done in a controlled manner. 

Thus, during the first and second month of pregnancy, weight gain should be between 0.5 and 1.5 kilograms. For the fourth month of pregnancy, the caloric and energy demand of the mother increases, so a greater food consumption is needed. That is why it is recommended to increase between 3.5 and 5 kilograms until 6 months of pregnancy. While, for the last three months of pregnancy, it is convenient to gain between 5 and 5.5 kilograms of weight.

What can’t a pregnant woman eat?

Among many recipes for pregnant women, the foods that cannot be eaten during pregnancy are specified, so it is necessary to put eating habits aside, with the health of your baby as the north, and it is advisable to stay away from the following foods:

Raw Fish. Avoid raw, marinated, smoked or pickled fish during the 9 months of pregnancy; but if it is very necessary to eat it, it is recommended to put the fish in the freezer at about -20 degrees for at least 5 days before consuming it.

Fish with high mercury content. Products such as tuna, pike, swordfish, shark, among others, which have a high mercury content and their consumption could cause some damage to the formation of neurons in the fetus.

Meat pastes, spreadable pâtés and raw meats. Such foods should also be avoided, because they could be infected by listeria or toxoplasmosis, the latter being a disease caused by a highly harmful parasite for the fetus, which can cause mental retardation, blindness or epilepsy.

Different types of sausages. Stay away from sausages and cold meats, such as salami, mortadella, Serrano or Iberian ham, fuet, among others.

raw milk It is convenient to avoid the consumption of raw or unpasteurized milk, because you would be prone to contracting the bacteria known as listeria, which is capable of producing abortions or stillbirths. The same happens with cheeses that are made with this type of milk, it is advisable to check if the cheese was made with processed milk and subjected to pasteurization, since occasionally they could also have listeria bacteria.

Caffeine. It is also advisable to reduce the consumption of caffeine, drinking a maximum of two cups a day. This is because the fetus does not have enough enzymes to metabolize this substance, which could cause malnutrition in the developing baby.

Alcohol. The same happens with alcohol, which is why it is also contraindicated during pregnancy.

Uncooked egg or its preparations . This is because the raw egg could contain Salmonella bacteria, which causes many intestinal disorders that are dangerous for the baby’s health. Therefore, avoid cheesecakes, homemade mayonnaise, carbonara sauce, mousses, etc., and try to cook the eggs well, both the white and the yolk.

Food and pregnancy

You may wonder how to eat a balanced diet during pregnancy? Well, we tell you that it is very easy to eat healthy foods that are highly beneficial for the growth of your baby. In this sense, it does not matter if your pregnancy is beginning or if you already have a pregnancy of 5 months or more; The main thing is to take those that can provide you with iron, calcium, folic acid, vitamins, minerals and all the necessary nutrients to carry your pregnancy to a happy term.

Among the healthy foods that you can consume during pregnancy, we have:

Fruits, vegetables, nuts and legumes. These foods are rich in folic acid, this element being of vital importance during the first months of pregnancy. Remember to wash fruits and vegetables very well before consumption.

Fish such as salmon or sardines, nuts or olive oil, as these are rich in healthy fats, such as omega 3 and omega 6, highly beneficial for the baby.

Seafood, iodized salt and fish , because they are a great source of iodine. 

Eggs, red meat, shellfish, legumes and fish , because they are a source of iron. For example, these foods can be delicious baked dinners for pregnant women, for which you could use the famous Teka He 615 Me oven for cooking.

Dairy products. Pasteurized milk and its derivatives are an important source of calcium, so they cannot be lacking in the diet of pregnant women.

Whole grains, legumes, vegetables and nuts. These foods are an important source of fiber, which is beneficial in avoiding constipation during pregnancy.

You know, it is necessary that during pregnancy there is a great supply of protein, either vegetable, which is obtained from legumes, or of animal origin, which is obtained from eggs, dairy products, fish and meat. And also, adequate hydration must be maintained, of at least 8 glasses of water a day, all to contribute to the proper development of the fetus during pregnancy, which will bring about a healthy, intelligent and happy child.

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