Eating for two:
Pregnant women are often told to eat more, first of all for them and second for the baby. But eating for two is absolutely wrong.
During the first trimester, pregnant women do not and should not gain weight. Weight gain should start in the second and third trimester.
In general, gaining 3 to 4kg the second trimester and 6 to 8kg the third trimester is considered normal, which gives a total of 10 to 12kg during the whole pregnancy.
Energy requirements also increases during the second and third trimester, and not before: An increase of 350 calories daily during the second trimester, and an increase of 450 calories daily on the third trimester.
Eating healthy during pregnancy:
Eating healthy before, during and after pregnancy gives the child a good start in life and gives the mom a strong immunity. To achieve this, the mother should eat a variety of foods with the quantities recommended at each stage.
Folic Acid: Folic acid supplements should start before pregnancy and continue during the first trimester. Folic acid must be taken to prevent neural tube defects.
Calcium and Vitamin D: At least, three portions of low-fat dairy products are needed during pregnancy, from yogurt to cheese to custard to pudding.
One portion of low-fat dairy products is equivalent to:
- 1 cup of yogurt
- 1 bowl of custard or rice pudding
- 30g of cheese
- 1 cup of milk
Another way to increase calcium and vitamin D intake is to add low-fat milk powder to cooked foods such as soups, mashed potatoes, or to other drinks.
Yet another way to increase vitamin D intake and absorption in the body is to get exposed to at least 15 minutes in the sun daily.
Iron: Usually, iron requirement is not met by food intake alone during pregnancy, that is why the doctor will prescribe a supplement for you.
Gastric difficulties during pregnancy:
During pregnancy, women can experience many complications, like gastrointestinal discomfort, constipation, heartburn, gestational diabetes (diabetes during pregnancy) and muscle cramps.
To treat and avoid the reflux, women should:
- Avoid large meals before bed
- Eat small and frequent meals slowly
- Avoid spices, caffeine, tea or decaffeinated beverages
- Avoid lying down directly after meals
- Drink water between meals not within your meals
- To avoid constipation, increase the intake of whole grain cereals, fruits and vegetables and drink plenty of water.
Foods to be avoided during pregnancy:
Some of the foods that should be avoided during pregnancy include:
- Raw or half cooked eggs or food containing them like mayonnaise, mousses, soufflés and whipping cream. So, eat eggs only if they are very well cooked.
- Special cheeses like Brie, Rockford, camembert and blue cheeses.
- Liver and liver products
- Too much tuna and fish, this is because of the high amount of mercury that is harmful for the baby. So, consume it no more than twice a week.
- Too much caffeine and drinks containing caffeine like soft drinks and tea. Consume no more than two cups per day.
- Though consumption of artificial sweeteners during pregnancy can cross the placenta, it is not harmful for the fetus. But it is recommended to consume it in moderation.
Sample daily diet for a pregnant woman:
A pregnant woman who requires nutrient dense food needs a special diet.
The following is an example of a daily diet of 2200 calories:
Breakfast:
- 1 cup of orange juice
- 4 whole grain toasts with 2 tablespoons of jam
- 1 glass low-fat milk
- 1 apple
Lunch:
- 100 grams of lean beef meat with 1 bun of hamburger
- 1 green salad containing lettuce, cucumbers, carrots, artichokes, corn with 1 tablespoon of balsamic vinegar
- 3 tablespoons of cooked lentils or cooked beans or 1 medium baked potato
Snack:
- 1 cup of low-fat milk
- 2 dried apricots
Dinner:
- 100g of cooked salmon with 2 tablespoons of cooked pasta
- 1 cup low fat frozen yogurt
- 1 cup of fruit salad
Before sleeping:
- 1 cup low-fat milk
- 4 crackers
Ideal exercises to perform during pregnancy:
During the first trimester, light exercises are recommended like walking without too much effort.
Then the safest exercises you can practice are swimming or attending yoga classes three to four times a week: Those are the best and most relaxing workouts you can do at that stage.
Last but not least, regularly follow up with your doctor to detect any increase in blood sugar or blood pressure, and treat it as soon as possible.
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