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In this article, we will talk about the diet of pregnant women during pregnancy. what do i have for my child? Which foods should you choose and which ones to avoid? How not to gain weight? How many pounds do you gain during pregnancy? AND how not have cravings?
Being pregnant doesn’t mean eating twice as much … but eating better for your baby! Throughout pregnancy; it is the body of a pregnant woman that provides the unborn child with proteins, healthy fats, sugar, vitamins and minerals that he needs for good development. Therefore, it is important to eat properly during pregnancy.
Therefore, to support expectant mothers, we offer you recipe ideas that you can easily prepare during pregnancy. It’s easy; you just need to eat an appropriate diet with healthy and balanced recipes for you and your baby. You will discover useful tips and recipes for your child’s development.
How much weight gain during pregnancy?
With normal pregnancy; weight gain averages 9 to 12 kg. The rest is distributed between the placenta and other appendages; plus the creation of a store of fat to be used during breastfeeding.
Weight gain is not regular: very low during the first trimester, on average it should be 1.5 kg per month from the fourth month.
What foods should you avoid?
We must use eggs of “known origin (category A), especially for the preparation of raw egg products such as mayonnaise.
These drugs should be consumed immediately and are not recommended to be stored.
To avoid contamination with Listeria, soft cheeses with a flowering rind (such as Camembert or Brie), washed rind (such as Munster or Pont-l’Evèque), or raw milk should be avoided.
“All cheeses need to be peeled,” adds the health agency. Similar; products of animal origin, consumed raw or undercooked, such as meat (carpaccio, tartare, steak …); cold cuts (in particular, rillets, pâtés, foie gras, jelly …), shellfish, fish (sushi, maki …) or smoked (salmon, trout …) are not recommended.
To eliminate the risk of contracting toxoplasmosis, women during pregnancy should avoid “all raw, undercooked, pickled meat, fruits, aromatic herbs and vegetables that have come into contact with the soil.
Fish can contain high levels of methylmercury; which differ depending on the type of fish or the place of fishing; “Therefore, pregnant and breastfeeding women are advised to vary the types they consume and avoid swordfish as a precaution.”
Better to focus on oily fish such as salmon, mackerel, or sardines (twice a week, trying to vary the species).
Soy-based foods (tofu, soy-based dessert, soy juice, etc.) should be limited as they contain phytoestrogens.
To avoid the appearance of listeria bacteria, for 9 months you should forget:
- soft cheeses with a flowering crust: brie, camembert
- And remove the peel from all cheeses
Diet during pregnancy
Dairy products
Consuming additional protein and calcium is very important to meet the needs of the growing fetus.
Dairy products are the best dietary source of calcium and are high in phosphorus, various B vitamins, magnesium and zinc.
Protein intake
During pregnancy, protein intake is 70 g per day. Food intake significantly outnumbers them, with the exception of women belonging to groups called “at risk”: disadvantaged environments, special diets (veganism). It is better to combine animal proteins (meat, fish, eggs, dairy products) and vegetable proteins (quinoa, lentils, nuts, chickpeas …).
Iron
Iron present in blood sausage, red meat, fish, and eggs, among others, is important during pregnancy because the blood volume (which helps, in particular, to deliver oxygen to the fetus through the placenta) of a pregnant woman increases. The expectant mother also provides her child with an iron.
Spirulina contains 28.5 mg of iron per 100 g. Often present in powder form, you can add it, for example, to your breakfasts and smoothies.
Vitamin D
It helps to better absorb calcium, which is essential for good bone health. It is an additional vitamin for dairy products.
Vitamin D is produced by the body through the action of the sun on the skin, and is also found in oily fish (salmon, mackerel, sardines) well cooked.
Sweet potato
Sweet potatoes are very rich in beta-carotene, a plant compound that our bodies convert to vitamin A.
I hope this list of foods and recipes made you want to have a healthy pregnancy full of the right foods. Remember to diet during pregnancy to protect yourself and your baby.
You can also read: Trees Are a Sign of Life: Why and How?
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