Diet during pregnancy

Healthy eating in pregnancy

Written for BabyCenter Brazil 
Approved by the BabyCenter Medical Advisory Board Brazil

Adjust your diet, even if she is good

Now that you are pregnant, it is important to try to increase the intake of certain nutrients (such as folic acid , iron , calcium and protein ). The calorie consumption may increase slightly as the pregnancy progresses. If you were not to worry too much about the food, now it is worth spending to make more thoughtful and balanced meals. Limit the amount of sweets and fast food, which have many calories and few nutrients. During pregnancy, your body works even more efficiently, taking full power of what you eat. Therefore, in the first six months of pregnancy most women do not need to eat more than I already ate. Only in the last three is that it is advisable to eat 200 calories more, but that does not mean nothing, since 200 calories is equivalent to a mere two buttered toast, for example. Be guided by your appetite, which may vary depending on the stage of pregnancy. In the first few weeks it may vanish because of sickness . But sometimes, especially at night (or in the middle of the night), you are likely to feel the sudden need to eat something to fill a "hole in the stomach." In the second quarter, your appetite should be the same as it was, or slightly larger. In the third, you should be more hungry, but need to be careful because they will be more frequent heartburn and indigestion . Whether you are just getting fatter and your doctor are satisfied, need not be the controlling power. Just try to eat the right foods. 

What are the wrong foods?

A pregnant woman can eat almost anything, but you should avoid certain foods. They are: 

• fish and raw seafood such as oysters and sushi (sushi can be eaten if the fish has been frozen before).
• white rind cheeses such as brie and camembert cheeses and fungi, such as Roquefort and Gorgonzola. Also avoid cheeses frescal type (or "mine"), which can be made ​​with unpasteurized milk. The problem is the possible presence of a bacterium that causes listeriosis , a disease that can harm the baby.
• beef undercooked or raw (such as carpaccio), pork undercooked and raw eggs (like cake batter, eggnog, fried egg with runny yolk and some desserts - mousses, for example). The precaution is to prevent bacteria that can affect the baby.
• beef liver and little, to avoid overloading the retinoid form of vitamin A, which can be detrimental to the fetus.
• shark, swordfish and shark, which can contain dangerous levels of mercury. The tuna should be limited to four cans a week or two fresh fillets a week for the same reason. Other fish are safe and are good for the baby and you. The recommendations regarding mercury also apply to anyone who is considering becoming pregnant and breast-feeding.
• if you have family in persons with allergies (to nuts, cashews or peanuts, for example), it is best to avoid these foods in pregnancy.
• alcoholic beverages. Alcohol consumption can cause serious problems in the baby, so experts recommend cutting totally alcoholic beverages during pregnancy.
• foods and beverages with caffeine . Research has linked consuming more than 300 mg of caffeine per day the risk of miscarriage and to low birth weight, and a study speculated that even very small doses of caffeine can already influence the loss of the baby. Do not take more than three cups of coffee per day, and if possible, prefer decaffeinated beverages.

Take prenatal vitamin

In an ideal world - where there was no sickness , for example - would not be so difficult to maintain a balanced diet. But in the real world, it is more guaranteed use a prenatal vitamin supplement to make sure that your body receives all the nutrients it needs . Talk to your obstetrician. Folic acid is an especially important supplement, which should be taken up before becoming pregnant and during the first three months of pregnancy. The deficiency of this B vitamin is linked to neurological problems in the formation of the baby, such as spina bifida. The minimum recommendation is 400 mcg of folic acid daily. Doctors usually prescribe most complete supplement with various vitamins and iron, from the third month, when the nausea improves vitamin and is better tolerated by the stomach. If you are vegetarian or have any health problems such as diabetes, gestational diabetes , preeclampsia , or anemia , or if in the past have had a low birth weight baby, the doctor will probably have special guidelines for food, or it can refer it to a nutritionist. remember, however, that the vitamin is not always good.Vitamin A supplements containing retinol, for example, that the baby can be toxic in large quantities. 

Do not make arrangements

Dieting during pregnancy can harm the baby and you too. Depending on the system , you may be deficient in iron , folic acid and other important vitamins and minerals. Remember that fat is part of pregnancy. Eat well and in the right quantity is especially important for pregnant women less than 20 years. 

Women who eat well and fatten the recommended are more likely to have healthy babies. If you are eating healthy foods and is fattening, relax: this is what has to happen! Who was very thin before pregnancy has more "tolerance" to fatten. If you were already overweight before pregnancy may improve the quality of their food, treats and eliminating fatty foods too and starting to make physical activity (always referring to the doctor before.) To whom was overweight, research has shown that it's okay to not gain weight at all during pregnancy , or even lose weight because fat reserves accumulated in your body will meet the caloric needs of the baby. 

Fatten gradually

Weight gain varies from woman to woman and depends on several factors. In countries like the UK or the scale already longer part of prenatal consultations, because doctors see no need for a strict control of the weight. The average weight gain during pregnancy seems to be between 8 and 15 kg. But instead of thinking on the scale, focus on the quality of what you eat: lots of fruit and vegetables, good amounts of protein and only a little fat and sugar. To learn more, see our article on weight gain in pregnancy . 

Make small meals at regular intervals

Even if not hungry, it's best not to leave the stomach too long empty. It is advisable to make five or six small meals instead of three large traditional meals, especially if you are suffering a lot with nausea , heartburn , or indigestion . Do not skip meals, because the baby needs to be fed constantly. 

A treat here or there does not hurt

There is no reason to give up everything you like just because you're pregnant. But it's not good to let foods, snacks and sweets form the basis of his power. At the time of the will to eat that candy, try putting a banana in the microwave with a little cinnamon, or take a hit of yogurt with frozen fruit . You only win if you can find a treat "healthier"! And once in a while, why not dive into that wonderful cake chocolate or a brigadier? Enjoy every bit you deserve! Also read: - Swap tips, and concerns about food recipes forum - View eating tips during pregnancy month by month - See the calculator weight gain in pregnancy