Pregnancy and Maternal Health Care
Diet in pregnancy
Author: Ann Brown
Ideally, the mother is prepared several months before conception folic acid supplements, you eat twice as nutrients but without duplicating their caloric intake and, at most, increase your intake by 300 calories a day to compensate for increased organic demand is pregnant.
Weight gain in pregnancy should not exceed 13 kilos, but neither should be obsessed with it, because pregnancy is not the best time to lose weight.
“Healthy food equals healthy pregnancy. If you are expecting a baby does not “eat” two, “Eat for two.” These are two of the key messages that doctors and nutritionists try to transfer pregnant women to ensure their quality of life and the future of girl or boy.
A pregnant woman should control the food you eat to make sure that your child is healthy and she will not win too many “extra kilos, so hard that after removing the body and belly.
It is vital to begin healthy pregnancy, so experts recommend taking folic acid supplements from the very moment when one thinks of having children.
“During pregnancy, food can not miss the bread, cereals and potatoes-the best in his grain varieties, which should represent 70 percent of our diet,” explains Dr. Ignacio Ferrando, Director of Medical Programs Sanitas medical insurance company.
He is an expert stresses the importance of fruits and vegetables, remember to be taken at least five servings a day and fruit juice only counts as one serving, and explains that the key to keeping a perfect pregnancy is to make as balanced a diet possible.
These are the dietary advice of Dr. Ferrando to get along in pregnancy:
• Bring a complete and balanced diet. You have to eat everything: meat, fish, eggs, nuts and legumes, which are food sources of protein, vitamins and minerals. We recommend that you regularly consume milk and fresh dairy products, which provide calcium and protein, although their versions can be picked low in calories or fat.
• Watch out for sugar. Although “nobody minds a sweet”, if you are expecting a child will be better to wait to have the baby because, like fats, sweets should be minimally consumed during pregnancy. Though a couple of chocolates as an occasional reward nor do any harm.
• Control weight. What that during pregnancy “should be eating for two” is not entirely an urban legend. Yes, instead of two chocolates, a woman eats four wins that overweight by then so hard to discard. As a rule, the weight gain in pregnancy should not exceed 13 kilos, but neither should be obsessed with it. Pregnancy is not the best time to lose weight, unless the physician indicates otherwise. The recommended calorie intake is around 2,000 to the last three months of pregnancy.
Eating tips…
• The key vitamins and minerals. What one should “eat for two” are the nutrients. Calcium is essential for the development of teeth and bones of the baby. In addition to milk, we can find it in dark green leafy vegetables, bread, legumes, nuts, oily fish.
During pregnancy also should pay special attention to iron, essential for the formation of red blood cells in the blood and increase the intake of some vitamins such as vitamin C to absorb iron, the D to absorb calcium and vitamin B12 to have healthy blood. Nor should we neglect the intake of Omega 3 essential fatty acids, important for brain and nervous system development of the baby.
• Folic acid and iodine very important. Folic acid is essential for the proper development of organs and tissues of the baby. Reduces the risk of spinal cord defects such as spina bifida and, although the diet of most of the women included thanks to breakfast cereals, bread, vegetables and oranges, it is recommended that all women who are posed to become pregnant and those who are in the first twelve weeks pregnant take supplements of 400 micrograms of folic acid daily. Iodine is also very important.
• Is taking any dietary supplements?. To keep a healthy pregnancy and risk free, it is generally advisable not take other vitamin supplements, since many of them contain high doses of vitamins, yet unknown potential impact on the fetus. With a balanced diet is sufficient, but more important is to follow your doctor’s advice
• Totally prohibited! There are things to exclude from the diet during pregnancy. One of these is alcohol. Experts recommend taking no more than two glasses of wine, liquor or beer a week and if you can not drink a drop of alcohol.
Also avoid raw eggs or undercooked (which may contain salmonella bacteria), the soft cheeses and pâté (which may contain the bacteria listeria), peanuts (to avoid the child’s allergy to this nut) and eat liver or cod liver oil (because it contains large amounts of vitamin A).
• Café “lock”. A recent study suggests that pregnant women and those who want to become pregnant should not eat more than 200 milligrams of caffeine per day. This advice is even more important for pregnant women who are in the first four months of gestation.
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