9 tips for a healthy diet in pregnancy
The pregnancy is one of the most important stages in the life of women, not only you experience the mother but also it involves taking care of the development and health of a child in the same body. So, both for the mom and the baby, the diet becomes very important. Here are 9 tips for a healthy diet during pregnancy:
Fractionated diet: consuming small volumes of food between 5 and 6 times a day favors digestion and avoids the heaviness, acidity and swelling typical of pregnancy. You should avoid copious meals and rather consume more fractionally in our diet.
Nutrients that cannot miss: some minerals such as iron, calcium and iodine are essential in the diet of the pregnant woman, as well as omega 3 fatty acids and vitamins such as folic acid. All this will favor the healthy development of the baby.
Sufficient hydration: to avoid fluid retention, control constipation and promote digestion, hydration must be adequate, that is, you must drink between 2 and 3 liters of fluid per day, which do not have sugar or alcohol as far as possible. The best drink will always be the water.
Choosing the right fish: the fish must be present in the ultimate pregnancy diet because it is a source of healthy fats, iron and proteins, however, some fish that contain a lot of mercury such as bluefin tuna, swordfish, shark or the emperor they are discouraged during pregnancy, as well as raw fish (sushi, sashimi, etc). Therefore, choose between white tuna, salmon, hake, sole, sardines, among others.
Control the cooking method: properly cook the eggs and wash the vegetables well is essential to avoid contamination with bacteria. At the same time, the cooking method must be controlled so as not to add excess fats to meals as well as not to lose many minerals or vitamins when cooking. Then, the vegetables better steamed, the meats grilled or baked and with low frequency a well done frying.
Season the meals: the seasonings can be a good way to flavor the dishes and at the same time, to reduce the addition of salt that favors the retention of liquids, we can use all kinds of spices and herbs, and in the case of In salads, it is preferable to use lemon in replacement of vinegar to obtain an extra vitamin C.
5 servings of fruits and vegetables: daily we must ensure the intake of fruits and vegetables in sufficient quantities, being the most appropriate to obtain a variety of colors with them, because this way we will be ensuring a diversity of vitamins, minerals, and antioxidants that help a good diet during pregnancy.
Foods to avoid: you should never consume alcohol during pregnancy, even in small proportions. In addition, foods to avoid in the diet of pregnant women are products of pastries, soft drinks, salty commercial snacks, fast food and pre-processed, because they are precisely the ones with more trans fats and sugars.
Start before pregnancy and continue later: eating a healthy diet prior to pregnancy conditions the woman's body and her health preparing it adequately for pregnancy. Likewise, continuing with a healthy diet after childbirth favors weight loss, takes care of the mother's health and favors the nutrition of the child during breastfeeding.
Food can be a vehicle of nutrients and healthy substances to promote pregnancy, but at the same time, can be a vehicle of pollutants and toxins, so, follow these 1 0 tips to achieve a healthy diet during pregnancy and you will get a variety of nutrients and benefits through meals.