Nutrition during pregnancy: tips on what to eat and what to avoid
Nutrition during pregnancy is a crucial issue that directly affects the health of the mother and baby. It is necessary to know what to eat and what to avoid, in order not to encounter any problems, especially for the growth of the fetus. In general, a pregnant woman should consume between 1,800 and 2,600 calories a day, distributed in a balanced way. She must not literally eat for two, but must vary her diet a lot, ensuring a supply of all the nutrients necessary for herself and for the growth of the baby: vitamins , proteins and minerals above all.
The optimal weight gain if you are pregnant and at the end of the third trimester, should be between 11 and 12 kilos. In the case of twin pregnancy, the weight gain in the ninth month should be between 16 and 20 kilos. Excessive weight gain could lead to cesarean delivery more likely. Let's go into the specifics now and see what an expectant woman should eat and what to avoid.
Feeding during the first trimester: preventing fetal malformations
The diet during pregnancy, especially during the first trimester, must be rich in fresh vegetables. Foods rich in folate, belonging to the group of vitamins B, will help the healthy development of the fetus, preventing malformations. Eat lots of fresh vegetables, wash them. always very well and avoid eating them raw, and also eat corn, peas, melon, cheese, eggs, cereals and kiwis. Consume lots of fruit, and also balance with protein-rich foods such as meat. Warning: some ingredients, such as eggs and meat, must be cooked Dairy products must be pasteurized milk: if you are not sure where the dairy products come from and how they are processed, avoid them altogether.
What to eat? Recommended foods
A balanced diet is very important, rich in all the nutritional values necessary for the healthy growth of the fetus, and for the health of the mother. To best distribute the daily calories (between 1,800 and 2,600), experts recommend dividing them as follows:
- 15 to 20% protein (of which 60% animal protein, and 40% vegetable)
- 30% lipids
- 55% carbohydrates
The diet must also be rich in iron, because those who are pregnant are at risk of anemia. In addition to red meat, always well cooked, consume eggs, dried fruit, chocolate. There are also fundamental vitamins that must be present in the diet of the future mother, especially to prevent malformations such as spina bifida. You can find them here, with a "maximum indication of their importance:
- Vitamin D: essential for the construction of a solid skeleton, as it allows the absorption of calcium through the intestine and therefore the passage to the bone cells. In addition, the body is able to develop vitamin D if you live in a warm and sunny climate. Foods to be consumed: milk, butter, egg yolk, cooked fish, cod liver oil
- Vitamin C: helps fight against fatigue, increases resistance to infections and also promotes the absorption of iron through the intestine. Foods to be consumed: fresh fruit such as kiwis, mandarins, grapefruits, lemons and oranges (2 oranges per day are enough to cover the daily requirement)
- Vitamin A: contributes to the development of the fetus and in particular to the dental structure, the formation of hair and nails. But beware: this vitamin should not be consumed in excess or it can cause serious harm to the baby. For this reason, you should never take vitamin A or provitamin A supplements (like beta-carotene). Also beware of skin care creams whose base is vitamin A
IMPORTANT: Remember, during all three trimesters of pregnancy, to drink lots of water. You should drink between 1.5 and 2 liters of water a day, which can also be supplemented with other liquids such as fruit juices, teas and infusions.
Nutrition during the third trimester: how to avoid constipation and heartburn
During the third trimester of pregnancy, the possibility of suffering from light dinner increases. To combat constipation, on the other hand, consume foods rich in fiber: wholemeal bread, almonds, walnuts, limit the consumption of starchy foods such as potatoes, drink plenty of water (as always during all quarters). Also, try to get active. Choose the right sport for pregnant women, or even take simple walks.
Foods rich in fiber to combat constipation in the third trimester
See Also: 50 High-Fiber Foods To Eat Regularly
The ideal diet to follow in all quarters
There is an optimal diet that you can follow during all trimesters if you are pregnant. It is a good way to learn to balance values and foods, covering your entire needs and that of the fetus. Here is a daily pattern you could apply:
- 4 dairy products (of pasteurized milk and of verified origin)
- 3 fruits
- 3 to 5 servings of fresh, well-cooked vegetables
- 5 servings of cereals
- 2 servings of protein
- from 15 to 30 ml of various oils
- from 1.5 to 2 liters of water
Food must always be well cooked. In the case of dairy products and soft cheeses, pay close attention to the milk from which they are derived, it must always be pasteurized.
What to avoid
And we come to some small prohibitions, necessary during pregnancy. The biggest ban is that relating to raw foods and sausages: they can cause toxoplasmosis, which could lead to malformations in the fetus. Especially during the first trimester, be careful of raw foods, even those that you will then have to cook and consume, such as fresh vegetables: wash them very well and carefully, peel the fruit, and obviously avoid rare or undercooked meats. Then avoid consuming stimulating drinks such as coffee or caffeinated drinks, absorbed directly by the blood and therefore also by the fetus. An excess of caffeine can cause the baby's heart rate to accelerate and even the chances of premature birth. As for alcohol in pregnancy, it's best to avoid it altogether. Some specialists say that half a glass of wine during a meal does no harm, but it is good to know that alcohol is absorbed directly by the blood, and therefore the fetus is not protected from the alcohol you consume. The risks that the fetus runs are different, so, in order not to be light, avoid beer, wine and obviously spirits. Other foods that are usually eaten raw are also to be avoided, such as seafood, raw egg-based creams (such as mayonnaise), and fresh unpasteurized milk.
If mom is a vegetarian ...
If you are pregnant and a vegetarian, you don't have to eat meat.The important thing is to have a varied, rich and balanced diet, and above all not to lack proteins in your diet, which are very important for the development of the child. You can replace meat proteins with cooked eggs, legumes, well-controlled dairy products, cereals, soy. Wheat germ and brewer's yeast are also very important. However, you can ask your trusted gynecologist for advice if you need to take any supplements.
Nutrition and physical activity during pregnancy: expert advice
In this video, our expert, the nutritionist Giorgio Mazzola, gives you advice on proper nutrition and sports activities suitable for your pregnancy.
Important: this article is to be considered as purely informative. For advice to follow in these cases, it is important to contact your trusted specialist doctor.
