9 foods to enjoy a healthy pregnancy

Food for pregnant women

If you are pregnant, you cannot solve the issue of your diet by following the advice “eat for two”. Neither can you let yourself be carried away by simple whims or eat compulsively so that your baby does not lack any nutrients.

Maintaining a healthy diet during pregnancy is very important. In fact, your child’s lifelong health is played in part during these 9 months, because deficiencies, excesses and exposure to toxic substances can affect its development.

How much weight should be gained?

During pregnancy the body has Increased calorie, vitamin, and mineral needs. In the second and third trimester, 350 to 500 more calories a day are required.

There is no rule on the weight that must be gained, since each woman is a case. The mean is a increased from 9 to 12 kilograms. During the first trimester, around 1 kg is gained, although some women lose weight due to nausea and vomiting. It is normal.

As for minerals and vitamins, it is important to ensure that you get more of each one and especially iron (27 mg), folic acid (800 mg) and calcium (1,200 mg).

Increased mineral and vitamin needs during pregnancy

Calcium: +800 (1200mg) Iron: +15 (30mg) Zinc: +5mg (20mg) Magnesium: +120 (450mg) Selenium: +10 (65 mcg) Thiamine: +0.1 (1mg) Riboflavin: +0.2 (1.5mg) Vitamin B6: +0.3 (1.9mg) Folic acid: +200 (600 mcg) B12 vitamin: +0.2 (2.2 mcg) Vitamin C: +20 (80mg) Vitamin E: +3 (15mg)

These needs are met by increasing the rations of nutritionally dense foods (with a high proportion of vitamins, minerals and proteins, and moderate carbohydrates and fats).

A poor choice of foods with excess sugars increases the risk of developing gestational diabetes and complications in pregnancy or childbirth.

Choose well and everything will be perfect!