A good diet begins in pregnancy: 11 keys to healthy nutrition for you and your baby

A good diet begins in pregnancy: 11 keys to healthy nutrition for you and your baby

"My name is Odile Fernández, I am a family doctor, ovarian cancer survivor and mother of three children Nacho, Iker and Eite. ”

This is how the author of My child eats healthy in the prologue of the book, a complete manual on how to feed children well and that insists on the importance of starting to eat well from pregnancy.

Because in pregnancy not everything serves in the diet. These are your keys.

The first thousand days

The pregnancy and the first two years of a child's life are the most important part of his development.

That is why, says the doctor, it is scientifically proven that everything we eat during pregnancy and how we feed the 730 days after birth, “determine your health, well-being and the development of your brain, and is key to carry later a healthy life".

After he gave us the keys for our children to eat healthy, now he explains how should we feed before birth, when they depend entirely on our diet, to get the nutrients they need to develop properly.

1 We must not eat for two

Many women think that since they are fat they can consume caloric foods, and they really have to continue opting for a healthy diet and for trying not gain more kilos than necessary.

Women who gain too much weight are more at risk of suffering preeclampsia, gestational diabetes and have a cesarean birth.

In addition, it also seems to affect the child's cardiac and metabolic risk and a reduction in the child's cognitive function.

2 Do not abuse fast-absorbing carbohydrates

To avoid overweight children at birth and Childhood obesity, you have to keep blood glucose levels at bay, which rise with white bread, rice or candy.

3 You have to hydrate often

Drinking water and infusions frequently can help prevent premature delivery. dizziness constipation, urinary infections and headaches.

Avoid sugary drinks.

4 Reduce coffee intake

It is not prohibited, but it is not recommended to consume more than two cups a day or what is the same, 200 mg of caffeine. This recommendation is also extended to tea, cocoa, chocolate and caffeinated beverages.

High consumption It is associated with low birth weight and even greater risk of childhood leukemia and brain tumors.

5 No drop of alcohol

It passes the baby through the umbilical cord and its consumption can cause fetal malformations, such as cardiac or neural tube defects.

But it also affects behavior and learning.

6 Forbidden food

  • Raw milk or cheeses made with raw milk.

  • Raw eggs or dishes prepared with raw eggs (such as mayonnaise).

  • Raw fish, if it has not been frozen before, so as not to contract the anasakis.

  • Certain big fish, which may be contaminated with mercury: swordfish, shark, bluefin tuna …

  • Raw meat, viscera, pate and sausages if we are immunized against the toxoplasmosis.

7 Essential foods

Foods in pregnancy

  • Fruits and vegetables. They are rich in Vitamin C and folic acid, very important nutrients during pregnancy.

Vitamin C You find it in citrus fruits, strawberries, broccoli, tomatoes … At least 70 mg daily is needed.

It is advisable to take 0,4 mg of folic acidThey help green leafy vegetables and legumes.

  • Whole grains Quinoa, oats, rice … They bring iron, vitamin B, fiber and proteins.

  • Proteins In addition to meat, you should regularly consume legumes, nuts, fish, seeds and eggs. They are essential to form our baby's organs.

  • Foods rich in calcium. They help form your bones: yogurt, kefir, citrus fruits, sardines, almonds …

  • Foods rich in fiber. Through the fruit, vegetables, legumes and cereals we can add the necessary daily fiber 25 g, to prevent, for example, constipation.

  • Foods rich in iron. We need to get 30 mg of iron a day, especially during the third trimester, not to suffer anemia. It is better absorbed by integrating these foods into the diet: clams, eggs, legumes, cured cheeses, sesame …

  • Foods rich in Omega 3. To improve the development of the baby's brain and nervous system. It also prevents postpartum depression. Because they cannot be missing in your diet Flax and chia seeds, nuts, blue fish and organic eggs.

8 Follow the Mediterranean diet

It is the healthiest and should be the protagonist of our diet lifelong.

It is based on the use of extra virgin olive oil as the main fat and in plant-based foods (fruits, vegetables, legumes, mushrooms, seeds, olives and nuts.
The food is seasoned with herbs and spices.

It also involves eating a lot of fish and eggs and red meat moderately. Priority is given to stews prepared with legumes, vegetables and cereals, and bread and whole foods are frequent. And, of course, to drink, water.

Among its benefits for the pregnant woman and the baby:

  • It provides all the necessary nutrients.

  • Prevents the onset of gestational diabetes.

  • It favors the growth and development of the baby.

  • It helps prevent spina bifida.

  • Strengthens the immune system.

  • It helps prevent asthma, allergy and atopic dermatitis in the child

9 Vegetarian diet

The American Academy of Nutrition and Dietetics states that Vegetarian and vegan diets can be followed during all stages of life, because they are healthy, nutritionally adequate and are beneficial to health.

Understanding that the vegetarian diet is based on a high consumption of vegetables, fruits, whole grains, legumes, nuts and seeds, lThe only precaution a pregnant woman should take to follow this type of diet is to take a vitamin B12 supplement., which must be prescribed by the doctor.

Children weigh less at birth, mothers gain less weight and provide more magnesium and folates.

10 Reduce nausea and vomiting with food

They are one of the discomforts of pregnancy, who suffer up to 80 percent of women. But you can also reduce its effects with some basic tips:

  • Eat cold foods, since hot foods usually trigger vomiting reflux.

  • Take something as soon as we wake up. It is a good help to drink the juice of a diluted lemon in the water, before getting out of bed to relieve morning sickness.

  • Eat a small amount and several times a day.

  • Opt for ginger infusions or add it to stews or shakes.

  • Avoid fried foods and barbecues.

11 And to prevent burning?

This is a proposal of anti-sweat menu:

  • Breakfast: oat flakes with seeds and nuts.

  • At mid-morning: natural yogurt with chopped fruit (watermelon, for example).

  • Food: cream of vegetables and sweet potato with steamed fish.

  • Snack: fruit smoothie.

  • Dinner. Vegetable ramen and fruit vegetable jelly beans.

Photos | iStock

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