The first myth that should be dropped is that the more pounds you load, the better the chances of having a healthy baby, or the more you eat, the better your baby feeds.
These ideas are completely FALSE! Fitness trainers and nutritionists have made a tremendous passion for how the human body can be remodeled using just sports and nutrition, gives us some important tips on pregnant women nourishment in different article or books. In this article, I put together the most important nutritional tips for pregnant women that every women should know.
Your baby’s health is influenced by the amount of nutrients you bring to your body through food and not by the amount of food. And half a cup of forest fruits can have twice as many nutrients as a portion of refined white flour pasta served with sauce, sausages, and hot oil.
Many women use the period of pregnancy to consume large amounts of all kinds of foods rich in ’empty calories’ which not only do not bring any benefit to the body of the woman or the baby, but on the contrary, they contribute with many unnecessary pounds of fat and fatigue accentuated due to insulin shocks and many other disadvantages.
Foods containing empty calories are:
- cookies and cakes
- candy bars and biscuits
- all sweets made of pastry
- carbonated sodas and juices
- white bread and pasta
- white rice
- any other fast food menu
- all foods containing sugar or white flour
How much should a woman gain during pregnancy?
The positive scenario is the one in which the pregnant woman increases the quality and quantity of the food and sums up to eat 300 or 400 kilo calories more than in the period of before the pregnancy.
In this scenario, after the birth the woman should stay with just 7 to 12 pounds of extra weight that has to be taken down.
In reality, however, most women remain with 20, 25, or even 30 pounds of extra weight!
A underweight woman should gain up to 36 pounds, a normal weight between 23 and 32 pounds, and a woman who already has some extra pounds should gain up to 20 pounds.
Any extra pounds above these figures is of no use to either the mother or the fetus, but on the contrary!
Of all the pounds accumulated in pregnancy, of about 2-3 pounds is the breast volume, of between 1-2 pounds is the placenta, of about 4 pounds is the placental vascularization, of about 7 pounds is the birth weight of the baby, of about 2 pounds is due to thickening of the uterus, and of about 4 pounds weigh the additional fluids.
For a normal woman who should gain a maximum of 32 pounds, how many of these should be pounds of fat? If you subtract all of the above, you will reach around 11pounds of fat.
In order to provide the baby with a necessary amount of fat, even 7-8 pounds of fat are enough.
So, put the cakes aside and do not use the pregnancy as an excuse to have a chaotic diet and eat all kind of foods that you’ll regret when you strive to recover your silhouette, after giving birth.
Nutritional tips for pregnant women. Recommended foods
Calcium needs of the pregnant woman are considerably higher than the standard needs of the woman’s body.
Optimal calcium intake is important for the formation of baby bones and to reduce the risk of preeclampsia.
Try to include both fermented dairy and calcium from vegetables sources such as poppy seeds (do not overdo them because they are gastric irritants), fresh or dried plums, sesame seeds, potatoes, almonds, soybeans, mushrooms, hazelnuts, or flax seeds.
Also, try to introduce in your daily diet several of the calcium force fixers:
- boron (present in apple peel)
- silicon (in mineral water)
- foods containing vitamin C (black currant, kiwi, and citrus)
In addition, take care of food that removes calcium from the body such as carbonated drinks, cocoa, caffeine (green tea, coffee), and foods that cause acidity when consumed in excess (meat, dairy, eggs, sweets, or pickles).
Optimal iron intake is very important throughout pregnancy as the iron is necessary to double the volume of blood in the pregnant body.
Thus, the body prepares for birth when it is about to lose a significant amount of blood.
Try to include all kinds of vegetables, especially green leafy vegetables (beans, chickpeas, lentils, peas), lean meats, eggs, dried fruits, nuts, seeds, and whole grains.
Try to combine these foods with those containing vitamin C to improve the absorption of iron.
A low iron level in the pregnant organism predisposes to the occurrence of iron anemia, but iron supplements should only be given at the recommendation of the physician.
Zinc is an essential micro-nutrient for both people who do frequent physical activity and pregnant women. An insufficient amount of zinc in the pregnancy diet can lead to birth defects.
Try to introduce zinc-rich foods throughout the pregnancy such as:
- dried beans
- lean meats
- whole grains
- raw pumpkin seeds
- dairy products
Women’s protein needs grow during pregnancy. In a healthy nutrition of pregnant women, there is usually more protein than required in pregnancy, so no supplementation is required.
Instead, vegetarian mothers should consult a nutritionist to make a diet that contains all essential amino acids and sufficient vitamin B12 to adopt throughout the pregnancy.
Maintain an optimal ratio of fatty acids throughout pregnancy.
Crude fish and seafood (sushi) is banned during pregnancy, as well as ocean fish, to avoid mercury contamination.
In order to maintain an optimal ratio of fatty acids, it is essential to exclude margarine, butter, beef meat from farmed animals, sunflower oil, and to include as much as possible nuts, almonds and hazelnuts, avocado, seeds, cook with olive oil and cold pressed sunflower seeds.
Throughout pregnancy, it is forbidden to resort to fish oil to balance your fatty acid ratio.
Foods that are completely forbidden in pregnancy!
During the pregnancy, refined sugar, honey, and any sweetener are not recommended. It is preferable to replace concentrated sweets with fresh fruits.
If you still want something sweet in the house, use the sweetener syrup or the rebaudian stevia extract as a sweetener.
Crude fish, raw eggs, cheeses made from raw milk, sweet milk, smoked meat, sausages, minced meat, all beverages and foods containing empty calories should be completely excluded from the diet of a pregnant woman.
So do the alcohol and smoking.
In addition, minimize or totally exclude the consumption of coffee and green tea.
These nutritional tips for pregnant women are designed to offer you a boost of energy and health during the most important period of any woman’s life – the pregnancy. Respecting these tips you’ll not only improve your overall health during pregnancy but will also help you baby in the womb develop healthy and beautiful.