HEALTHY EATING DURING PREGNANCY: WHAT TO EAT AND WHAT NOT TO EAT?

When a woman is pregnant, she is having a very good and joyful experience. But, have you ever noticed that when people find out that you are pregnant, it is a point to give you various tips? Well yes, and many times we do ask.

Thus, those closest to us or acquaintances give us suggestions on what we should or should not do during pregnancy and even what we should or should not eat at this time of changes in the woman’s body.

The concern that people show us is indeed appreciable, but it can also be problematic since we have a large amount of information that flows, and that on many occasions it is difficult for us to analyze and that we can choose what would work well or bad for both the pregnant person and the child growing inside.

Thus, it must be taken into account that each woman has a completely different body, as well as the needs of the future baby that are also different.

So if we do an exercise to eliminate all that noise that comes to us from outside, we will focus on the recommendations provided by the experts. Thus, we have compiled all kinds of dietary rules for pregnancy and that you must take into account, for this, keep reading our article.

The nutrients that you will need the most during pregnancy.

We have a large number of nutrients that experts are in charge of recommending for women who are pregnant, the most important nutrients are as follows.

Folic acid

Folate is a good vitamin that helps us prevent defects that the baby’s neural tube may have. This can likely occur during the early stages of pregnancy. Because of the guidelines provided by the American College of Obstetricians and Gynecologists, with its acronym ACOG. Women who are pregnant should consume at least 600 micrograms of folic acid per day.

But this amount of vitamin is difficult to obtain from normal food sources. Therefore, most expert gynaecologists recommend some vitamin supplements before the child is born.

Even if it were possible, you should start at least a month before you start to get pregnant, then you should continue at least until the first three months of pregnancy.

Iron

The body needs a lot of iron so that it can transport oxygen thanks to the blood, and this is something that will increase a lot during pregnancy, you have to keep in mind the saying that now you have to think of two.

So if you are not able to obtain enough iron to be able to perform all this procedure, it is more likely that you may suffer from some type of anaemia, which is ultimately the consequence of very generalized weakness.

Thus, if you consume foods that are very rich in iron such as spinach, soybeans, red meat or poultry, along with other foods that are rich in a vitamin such as C, which will allow you to absorb iron in the best possible way.

Foods to avoid during pregnancy.

There are certain foods that you have to avoid if you are pregnant, these foods are very specific and we will summarize them below.

Fish that is high in mercury

Fish is a food very rich in protein and omega-3 fatty acids. These omega-3 acids will help the baby develop well, especially on an intellectual level. And for this reason, experts recommend that you eat at least a total of 2 servings of fish each week.

But there is a catch, there are certain fish with excess mercury such as tilefish, swordfish, shark or marlin, something that can be very bad for the baby, can cause certain birth defects, so it should be avoided to the maximum, even fully while you are pregnant.

Unpasteurized dairy products

These foods can carry a very high risk in terms of contamination when consumed. A good example is a possibility that these unpasteurized products can transmit listeria, along with other types of diseases that are not exactly good for the baby or the pregnant person.

Also, there are other foods such as hot dogs and meat to make food that if you leave them outdoors, without having any type of refrigeration, it will increase the possibility that they can become infected and the result is disastrous. With all this on the table, you can indeed get any food poisoning from all kinds of foods.

But it must be taken into account that this occurs with a higher frequency in this type of non-pasteurized food.

Conclusion.

In conclusion, if you are pregnant, you must bear in mind that you are eating for two people, for yourself and your future baby. But this does not mean that you need to double the amount of food you have to consume, nor does the calorie intake, it does not need to rise suddenly.

So all that is necessary for everything to go as expected is that you eat the necessary nutrients and in the right amounts at all times.

These essential nutrients are, on the one hand, the folic acid that you can find in various foods, but most likely we do not usually consume it daily, but what you should do is include a food supplement, along with this is iron, which is necessary for oxygen to be charged through our body by the blood, so if you have a lack of it, it will give you anaemia, something that can have harmful consequences for our health, also for the little one.

However, there are other foods that it is recommended not to consume too much, on the hand, there is fish since although it is very good to provide certain specific vitamins at least two days a week, it has an important drawback such as the presence of For the amounts of mercury, a good example is a shark.

On the other hand, there are non-pasteurized dairy products, you must bear in mind that you should not consume this type of product since it can cause us certain problems such as intoxication, something that can be harmful to our health, such as that of the baby.

So keep all of this in mind when you want to get pregnant.

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