How to eat healthy during pregnancy?

Maybe you used to be lazy and you didn't really care about your body or proper diet. But then you made the decision to become a mother, so the time has come to become responsible. Congratulations!

You are aware of the responsibility but you still do not know how to fix your bad habits? What foods should you eat? You don't even know which vitamins you should start taking? You don't have to worry; you are comfortably accommodated and it is time for an education class.

First, it is important that the diet is balanced, that it contains a lot of fresh fruits and vegetables, whole grain products, low-fat dairy products, enough protein and, of course, a lot of water. All of the above should be included from the very beginning of pregnancy, and in that way create the basis for your and your children's future.

Why is nutrition important?

Vegetables and fruits - it is recommended that you have four to five servings a day. It doesn't matter if it is fresh, frozen or blended in a smoothie. It is important to remember their high levels of vitamins and other nutrients. Of course, always choose fresh options if you can.

We must not forget about protein!

Best protein is found in fish, eggs, chicken, seafood, and most of them are found in foods of animal origin. They are the best source of iron and essential amino acids. If there are pregnant women who are vegetarians among you, you do not have to worry, it is only important to consult a doctor from the beginning to find an adequate substitute for meat. These are ingredients like quinoa, lentils, mushrooms, nuts - which also help with morning sickness, or legumes.

Fats also play an important role! !

Fats should make up 30 percent of your daily food intake. The best sources of healthy fats are avocados, seeds, fish, olive or sesame oil. Fish is also a perfect source of iodine.

Food that could help us with balanced fats are avocados, seeds, fish, olive or sesame oil. Fish is also a perfect source of iodine. Don't forget that food is a great friend of viruses and bacteria, which is another reason for its careful selection and intake.

Fiber intake is also very important, because it can alleviate the possibility of getting hemorrhoids during pregnancy. You should consume good amounts of cereals, fruits and vegetables as well as legumes.

We also have to mention valuable minerals such as calcium, zinc and iron. You can find calcium in milk, yogurt, cabbage, almonds, kale, and even figs. You can also take calcium in the form of a capsule. Unlike calcium, zinc can be found in ginger, onions, eggs, fish, chicken and shrimp. We recommend that you eat regularly and have small portions throughout the day. Avoid spicy foods and vegetables that make you bloated.

Why is it important to ingest more iron?

Iron is important mineral for your baby's development. It is found in hemoglobin, the main protein of red blood cells, which carries oxygen through our body.

During pregnancy, the amount of mother's blood doubles, so a higher intake of iron is necessary in order to create enough hemoglobin. In most cases, women at the beginning of pregnancy have sufficient iron reserves that meet the increased needs of the body, at least until the third or fourth month of pregnancy. If the supplies are insufficient and the mother becomes anemic, there is a higher risk of premature birth, as well as low body weight of the baby, fatigue and depression during pregnancy. If anemia occurs, there is a risk of losing more blood during childbirth.

Meat like veal, turkey, chicken, salmon, tuna are just some of the foods that are rich in iron. Also, take foods rich in vitamin C, because your body cannot store it, but you need to take it every day.

Should I give up alcohol during pregnancy?

According to research, there is no amount that could be recommended as completely safe for a baby and a pregnant woman. The liver of the fetus cannot process alcohol in the same way as the liver of an adult, so excessive alcohol intake can seriously harm child's development.

The riskiest is the use of alcohol during the first three months of pregnancy, when even a miscarriage can occur. Many doctors advise pregnant women to completely avoid alcohol. Due to the consumption of larger amounts of alcohol, there is a high risk of developing fetal alcohol syndrome, which is characterized by prenatal and postnatal disorders in the growth and development of the child. It usually occurs as a deformity of the face, internal organs, cleft palate, heart defects and disorders in mental and psychomotor development.

Consuming alcohol occasionally during pregnancy is a matter of choice for every woman and everyone makes a decision that they think is the least harmful for the baby. The decision is definitely up to you!

Is caffeine harmless?

If a pregnant woman consumes excessive amounts of caffeine, the risk of low birth weight increases, which can later lead to health problems.

Many foods and beverages contain caffeine, not just coffee. This group includes carbonated and energy drinks, tea and chocolate. Some medications, such as analgetics and various anti-influenza substances, may also contain caffeine.

It is not necessary to completely eliminate the consumption of coffee and other foods with caffeine, but the daily intake should not exceed 200 mg. For example, a cup of homemade coffee has an average of about 150 mg of caffeine, while a cup of espresso coffee, which is mostly consumed in smaller quantities, has between 50 and 60 mg.

Instead of coffee, don't forget to drink plenty of water - it will help you digest food and get rid of toxins. By consuming enough water, you avoid constipation and nausea.

The relationship between a healthy diet in pregnancy and giving birth to a healthy baby can seem very complex, so the support of a professional nutritionist is essential. You can learn from a nutritionist how to eat properly during pregnancy. They will help you prepare for the second condition both with a healthy diet and by bringing the organism into balance. You may not need them as guides during pregnancy, but it would certainly not be bad to contact me, if you want to ensure a healthy future together, both for you and your baby. It is time to think and eat for two.  

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