Cdare to eat in pregnancy? Which foods are best limited and which ones can be particularly indicated? These are often also the ones questions that expectant mothers ask themselves during the first months of waiting. Nutrition during pregnancy actually plays a fundamental role.
Adopt a correct diet in fact it allows you to prevent numerous diseasesas gestational diabetes, hypertension or preeclampsia, and related complications, such as premature birth.
But not only. «Diet is essential both to guarantee correct nutrition for the mother and the fetus, as well as for ensure correct weight gain for women – specifies Dr. Maria Bravo, nutritional biologist at Humanitas San Pio X. – Weight gain must indeed be proportionate depending on the trimester of pregnancy. As well as depending on the trimester of pregnancy you need to meet the correct intake of all macronutrients and micronutrients».
What to eat during pregnancy depending on the trimester
If in the first trimester in terms of macronutrients, the diet to follow is not very different from that indicated in the guidelines for healthy eating, from the point of view of micronutrients it is good to respect some precautions.
«The hiring of folic acidfor example, is recommended from the beginning of pregnancy. Just as it is good to pay attention to correct intake of calcium and iron – specifies the nutritionist. – The weight gain in the first trimester however is negligible so the intake of calories and macronutrients remains substantially unchanged compared to that of a non-pregnant woman.”
How energy needs change
«From the second quarter onwards instead can increase energy needs – continues the expert. – The LARN guidelines tell us that it can vary between 260 and 500 extra calories per day depending on the trimester. Very However, it depends on the BMI (body mass index) of the mother’s starting point. The calorie supplement it is indicated for those women who pstart from a normal weight or even underweight. In other cases, however, even starting from the second trimester, there may not be a need for an increase in caloric needs.”
What to eat during pregnancy: the rules you need to know
On a general level, during pregnancy, the advice is to nourish yourself well by eating in a balanced, varied and complete way and respecting your energy needs.
Even during the months of waiting, we should in fact focus on 3 main meals, i.e. breakfast, lunch and dinner and 2 snacks, including one mid-morning and one mid-afternoon, which are essential for keep any hunger pangs under control.
Fish: which one to choose?
Furthermore, at each meal there should be a source of healthy proteinas the fishoften recommended during pregnancy.
«Fish, especially that sky blueit is important for theintake of Omega 3 and Omega 6 fatty acids – explains the nutritionist. – But we have to favor small fish since in larger ones, such as tuna and salmon, they can deposit the so-called heavy metalsthe”.
Canned tuna: better to limit consumption
“I I also advise against preserved fish such as canned tuna and smoked salmon – specifies Dr. Bravo – both for the presence of sodium and for the associated microbiological risks, especially in the case of smoked salmon. The canned tuna in itself is not prohibited but since it is a preserved product rich in sodium it’s better limit its consumption. Foods very salty in fact they can increase the risk of preeclampsia, a pathology characterized by a excessive rise in blood pressure. For the same reason it is advisable to reduce the salt, limiting yourself to 5/6 grams, or one teaspoon during the day”.
And the sushi?
There are often conflicting opinions on the consumption of sushi and sashimi. How to adjust?
«From the point of view of Safety is of course essential that the fish is killed given that it is consumed raw – explains Dr. Bravo. – In general However, it is not a particularly recommended food. Often in fact it is prepared with large fish and then it can be accompanied by lettuces, vegetables and other foods which, if not properly washed, can expose you to the risk of toxoplasmosis».
How many times the meat?
As another protein source, you can introduce the meat, but following the indications provided by the guidelines for healthy eating. Based on these, the white meat can be consumed once or twice a weekthat red only once a week. «It’s important that it is always well cooked and lean cuts free of visible fat” – specifies the expert.
Better to avoid cured meats (even cooked ones)
As is known, he comes The consumption of under-seasoned cured meats and sausages is not recommended during pregnancy. But also with those cooked like cooked ham, mortadella and turkey phasebetter not to overdo it.
«It’s about anyway preserved foods, with a notable sodium intake: so the advice is always to consume them in moderation, without exceeding” – recommends the nutritionist.
What to eat during pregnancy: make room for vegetables
As indispensable source of mineral salts and fibrethe vegetablesat least three portions a day, cannot be missing from a balanced diet during pregnancy.
«They can be consumed both cooked and raw, of course if carefully washed – specifies the nutritionist. – The only limitation concerns i mushroomsfrom eat only occasionally because they can contain substances that can strain the livera factor not to be overlooked during pregnancy.”
Fruit: which is most recommended?
As is now known, the consumption of is also fundamental fruit. But there are varieties to be preferred or on the contrary to be avoided?
«Well washed, you can eat any type of fruit – explains the nutritionist – although, from a perspective of prevention of gestational diabetes, I I don’t recommend the very sugary one, especially for women who have a predisposition or altered blood sugar levels. Figs, grapes and persimmons they are the varieties with the highest sugar content.”
What to eat during pregnancy: help from dried fruit
A valid ally even during pregnancy is the dried fruit.
“It is a food that provides fatty acids, magnesium and calcium, and it’s very filling – explains Dr. Bravo. – Plus if combined with sugary foods such as fruit can lower the glycemic index. The advice could be to combine a handful of dried fruit with the more sugary fresh fruit so as to keep your blood sugar under control».
Mayonnaise and creams: be careful with raw eggs
It is equally important pay attention to those preparations that they can contain raw eggs and which therefore may represent a risk of microbiological contamination: among these the mayonnaise, custard and the ice-creamfoods that need to be made with pasteurized or cooked eggs.
Craving for sweets: how to deal with it?
Finally, how to deal with the craving for sweet? «An occasional treat doesn’t hurt – concludes the nutritionist. – The important is do not exceed And pay attention especially to simple sugars, such as those contained in biscuits or sugary drinks. The alternative can be a little dark chocolate or homemade desserts well balanced from a nutritional point of view.” Any examples?
“A slice of bread with a layer of low-fat spreadable cheeselike ricotta, and a veil of jam with no added sugar. Or one yogurt with dark chocolate chips and honey inside or again yogurt with fresh fruit and a handful of pistachio or hazelnut grains. These are foods that, consumed daily, do not cause problems because they are low in simple sugars And well balanced».
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