Diet for pregnant women: foods and habits that are allowed and not recommended
What is the diet for pregnant women that ensures the well-being of both the mother and the fetus?
Nutrition is one of the most influential factors in a person's health—regardless of their age, physical condition, or personal situation. This is no different during pregnancy. However, during this stage, it takes on even greater importance, as it will affect not only the mother's well-being but also that of the fetus.
One of the primary goals of a diet is to maintain a healthy weight for the pregnant woman. This weight gain should not be less than 10 kg or more than 15 kg.
On the other hand, hydration is essential. Having enough fluids in your body will help ensure a healthy pregnancy. It also plays a role in important processes such as the formation of amniotic fluid and temperature regulation. Therefore, we recommend drinking between 4 and 8 glasses of water a day , or 1 to 2 liters daily.
They should also be a basic part of your diet:
- fruits and vegetables in abundance,
- the bread,
- whole-grain rice and pasta
- or legumes (the latter in moderate quantities).
The contribution of Calcium should be significantly increased by the intake of:
- orange juice,
- broccoli –if you don't suffer from gas-,
- sardines…
- and the consumption of ½ or 1 liter of skimmed milk per day or its equivalent in yogurt or fresh cheese.
Diet for pregnant women: foods and habits to avoid during pregnancy
Just as important as following a balanced and varied diet is avoiding certain foods, cooking methods, and unhealthy habits, such as:
- Reduce consumption of fatty foods of animal origin: bacon, butter, sausages…
- Reduce consumption of sugary foods, especially pre-made ones: cakes, sweets, candies, chocolate…
- Limit the consumption of shawl and use herbs and spices as seasoning.
- Avoid consumption of those Fish whose risk of being contaminated by mercury It is larger –they tend to be large-: swordfish, shark, dogfish, pike and bluefin tuna.
- Avoid consuming raw fruits and vegetables that have not been washed previously.
- not eat raw or undercooked meat or fish y avoid fried or battered foods.
vitamins during pregnancy
Vitamin complexes are intended to ensure optimal levels of nutrients and minerals. Obstetricians will prescribe the most appropriate supplements based on your needs; the most recommended are:
- Folic acid.
- Iodine.
- Vitamin B Complex.
- Iron.
- Omega-3 fatty acids.
Is following a healthy pregnancy diet enough?
Pregnancies often proceed normally, but monitoring is essential to ensure the well-being of both the fetus and the mother. Therefore, the answer to this question is no. No, it's not sufficient, although it is very important.
The goal of prenatal care is to prevent or diagnose as early as possible any problems that could interfere with the pregnancy. It also aims to prevent the pregnancy from affecting illnesses that developed before or during gestation. Blood pressure and weight gain must be monitored, and trimester blood tests should be performed.
The check-ups, carried out periodically –initially monthly and from week 38 until delivery weekly–, are very effective in reducing maternal and fetal morbidity and mortality rates, this being the fundamental objective of modern Obstetrics.
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- Second trimester ultrasound
- Psychology and pregnancy
If you found this article interesting and would like to consult with a nutrition expert, the Women's Unit at Ruber International Hospital has a specialized unit in this area. You can request more information by calling 917303673, schedule an in-person appointment , or book an online consultation if you prefer; always with top specialists.