Eating a healthy and balanced diet must be a priority for the pregnant woman and thus guarantee the proper development of the baby. The fetus needs the nutrients that come to it through the food that the mother eats. The lack of a good diet in pregnancy can therefore cause defects in the fetus or a baby with low weight. Take extreme care of eating during pregnancy It will also be beneficial for the mother as she will have more energy.
The pregnant woman has to acquire a series of healthy habits in her diet during pregnancy. If you previously skipped meals, snapped excessively between meals, abused fast food, drank little dairy or fruits were never present in your diet, eliminate all these habits and adopt these simple but valuable tips during pregnancy:
- Vitamin supplements: the doctor will prescribe a vitamins and minerals to guarantee a sufficient supply of folic acid, iron, iodine, zinc, calcium, vitamin B12 or vitamin D. Do not minimize the importance of these pills that you will have to take daily, they prevent defects in the fetus and help it to develop correctly.
- Healthy and balanced diet: a good diet in pregnancy is one that is rich in nutrients. Nutrients are present in five groups: proteins, vitamins, minerals, carbohydrates and fats. Eat five meals a day not copious, get into the habit of eating for breakfast, mid-morning, at lunch, snack and dinner.
- Avoid fat: limit Saturated fats In your pregnant diet not introducing too many fried foods, industrial pastries, fast food or snacks.
- Drink lots of liquids. You should drink at least 1 liter of milk a day, although if it costs you, you can ensure the amount of calcium through yogurts and cheeses. In the feeding of the pregnant woman it is essential to introduce plenty of water or juices, and at least drink 2 liters per day to be well hydrated.
Few periods in a woman's life require as much care in eating as pregnancy. One of the follow-ups that the gynecologist will carry out is therefore the control and evolution of your weight throughout the pregnancy.
The pregnant woman who has a normal weight before pregnancy is recommended to gain weight between 9 and 15 kilos. However, if you start with a low weight, the gynecologist will assess which gain is correct for the good evolution of the pregnancy and will monitor the diet of the pregnant woman more carefully. Likewise, if you start with overweight, the obstetrician will carry out a more exhaustive weight control since obesity in pregnancy brings associated risks for the mother and the baby.
A good routine to control weight during pregnancy is physical exercise. All gynecologists recommend walking for at least 30 minutes every day. If you can and want to, it is convenient to do moderate physical exercise. There are already gyms that dedicate a space to sports for pregnant women and you can also practice swimming.
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