The truth is that if you are pregnant and want to maintain a healthy weight during pregnancy, you need to eat only 300 calories a day. To give an idea of what that means is about one slice of bread, low-fat yogurt, and an apple.
Increasing healthy weight during pregnancy should be 25 to 35 pounds (between about 11 and 15 kilos for a woman of normal weight before pregnancy, between 12 and 18 for those who were lean or low BMI before pregnancy and between 7 and 10 for those who are overweight before pregnancy. We recommend you consult a specialist).
Remain in that range, not only will you reduce your risk of having a baby that is too small or too large, but also reduces the risk of gestational diabetes and high blood pressure.
Among the hormones on the rise in women and the belief that more food meant more nutrients, many people increased much weight during pregnancy. List of foods to maintain a healthy pregnancy weight.
Here are some foods that should not really miss in your diet:
Flaxseed or flaxseed: These little wonders are full of omega-3 essential fatty acids, and have a very important one called DHA.
These healthy fats are known as “essential” for good reason: The body can not produce by itself, help metabolize fat-soluble vitamins like A and E, and are fundamental to the development of your baby, especially for your eyes and brain (both brain and retina are mainly composed of DHA.) what if you have to take into account the mother is that omega-3 and DHA can be healthy fats, but they are still fats (ie, high calories) and total consumption should be 30 percent of your daily calories.
Lean Beef: The meat is rich in iron, a critical component of red blood cells, which is extremely necessary for the baby and their red cells but who needs the mother to increase blood volume up 50 percent when they are pregnant. What’s more, the iron builds up in the little baby’s brain by strengthening neural connections. Like proteins, in general, are important.
Proteins are the basis of any healthy diet. Its amino acids are the building blocks of every cell in the body and the body of the unborn baby. Protein-rich foods have other benefits as well as maintain the level of blood sugar stable and help keep hunger at bay, which alienates the mother of the “whims” not so healthy foods. Some of the best protein for pregnant women are eggs, lean meat, fish, low-fat dairy products, soybeans, beans, nuts, and quinoa.
Lentils One of the most important nutrients for pregnant women is a B vitamin called folic acid and lentils are full of it. It has a powerful protective effect against neural tube defects such as spina bifida, a condition in which part of the spine is exposed. Because the benefit is so important and most important very early in pregnancy, most cereals, pasta, bread and rice products are fortified. You can also find folic acid in dark green leafy greens, asparagus, and beans.
Oranges, strawberries, grapefruit and other citrus fruits: They are loaded with vitamin C and the nutrient is essential because it helps in the production of collagen, a protein that provides the structure of bones, cartilage, muscle and blood vessels baby. Vitamin C is also an antioxidant, meaning it helps prevent disease and fight free radicals. The pregnant woman should eat at least 65 milligrams of vitamin C.
Grains, breads and cereals: they are ideal for the body’s energy source. Complex carbohydrates contain fiber (to help with the health of the intestines), protein (which helps the muscle, skin and health in general), as well as most of the B vitamins, particularly thiamine or vitamin B1 ( supporting the body’s metabolism). Also they contain folic acid. and some iron. Ideally, eat whole grain bread and cereals (eg, wheat bread or whole grains instead of white bread). This increases the number of vitamins and nutrients they get from these foods, as well as providing support to the body against constipation.
Water: Although it is not a food, water has to be a fundamental part of the diet of pregnant women. You’ve probably heard that eight glasses a day are needed and being pregnant is essential to reach your goal. This fluid will help the mother and her baby in the growth of new cells, it helps move nutrients, remove toxins, and more. Water also makes the mother feel fuller, so you will be less tempted to eat things that do not belong as fast food and sweets. In addition to the dangers of dehydration they are real and important: You can run the risk of preterm delivery.
EDITOR’S NOTE: Dear User, Current Health generates only a basic orientation guide on the subject.
We recommend you visit and consult a qualified specialist for a personalized and valid guide.