Pregnancy Diet Guide 2021
By Space Coast Daily // May 25, 2021
Diet is one of the most important issues for pregnant women: What can I eat? What foods can harm the baby? Do I have to eat for two now? Instead of gambling with your own and your baby’s health, do that at NetBet Sport.
Since the expectant mother also has to feed her unborn baby, the need for nutrients is actually increased. The old rule of “eating for two” is no longer valid. While the energy requirement is only slightly increased in the first half of pregnancy, a pregnant woman should consume a maximum of 200 to 300 additional calories per day in the second half. So, she should not eat a lot more, but more consciously. A balanced and nutritious diet is important. The average weight gain during pregnancy is around 11 to 15 kilograms.
The ideal composition of the diet
Do not consume too much fat, especially hidden fat in sausage, cheese, and desserts. Overall, you should pay attention to a high proportion of vegetable fats. These contain, among other things, vitamins A and E. Animal fats are required as a supplier of vitamin D. The carbohydrate intake should be increased a little to meet the slightly increased energy requirement.
Choose as high-quality carbohydrate suppliers as possible. In addition to carbohydrates, chocolate, cookies, and cakes contain unnecessary calories. Whole grain products, fruit, vegetables, or potatoes, for example, are more suitable. In addition, the fiber it contains stimulates digestion and prevents constipation. Also, high-fiber foods fill you up longer.
How many meals per day?
Instead of the usual three meals, you should eat five to six smaller meals during pregnancy. This has several advantages:
■ The blood sugar does not drop too much.
■ Frequent small meals are the best for reducing nausea, especially in the first few months of pregnancy. If you suffer badly, you should have your first meal in bed in the morning. If you vomit frequently in addition to nausea, this first meal should be as dry as possible. Whole grain biscuits or crispbread are good choices here.
■ Towards the end of the pregnancy, when the child needs more and more space, you will be able to digest frequent smaller meals more easily.
■ Especially if you suffer from heartburn, keep your last meal small, eat too late, and lie flat immediately after eating.
Important nutrients for the child
Increase your protein intake as soon as you become pregnant. The developing child’s organism is dependent on proteins as the basic substance for muscles and organs. At least half of the protein should come from plant sources. Valuable sources of protein are primarily dairy products, fish, lean meat, and legumes. The intake of minerals, vitamins, and trace elements, especially calcium, iron, folic acid, and iodine, is particularly important during pregnancy.
Vegetarian / vegan diet
An ovo-lacto-vegetarian diet is possible. In order to get enough iron, you should discuss with your doctor if additional iron supplements are useful. Those who do not like high-fat sea fish should possibly supplement their diet with omega-3 fatty acids. A vegan diet during pregnancy can have high health risks for the baby if there is a lack of nutrients. Pregnant women should therefore always seek medical advice and supplement their diet with micronutrients.
Don’t do without salt
The diet should by no means be low in salt. About a teaspoon of salt per day is important for a positive course of pregnancy and in many cases can help to prevent or alleviate the occurrence of a gestosis/toxemia, also known as pregnancy poisoning. Even with existing complaints, especially edema, the pregnant woman should not do without salt. The usual treatment with rice/fruit days, low-salt, and low-liquid food does not help and can even worsen the disease. However, dehydrating agents – including plant-based ones such as nettle tea – should not be taken instead.
Make sure you drink enough. The recommended fluid intake is at least two liters per day. Low-calorie, non-alcoholic beverages such as mineral water, herbal teas, or diluted juices are best. You can continue to drink coffee or tea in normal quantities. You should avoid alcoholic beverages as the consequences for your child are irreversible. Heavy consumption of coffee (more than three cups a day) increases the risk of miscarriage and can affect the child’s birth weight.
You should avoid these foods
Be careful with raw meat and raw milk products (especially raw milk cheese), as there is a risk of transmitting listeriosis. Infecting your unborn child with this germ can lead to a miscarriage. Milk should only be enjoyed pasteurized or boiled. Especially raw or poorly cooked pork can contain toxoplasma, which can cause serious harm to the child. Avoid offal for the duration of pregnancy. Avoid eating fast food or ready-made meals whenever possible. They often contain many artificial additives and flavorings. Wash lettuce and vegetables that you plan to eat raw very thoroughly. Smoking should also be avoided.
Diet for pregnant women: a sample day
Start the day with a wholesome muesli, which you mix yourself according to your taste. Also, use fruit and yogurt. Honey is best for sweetening. A snack between meals could, for example, consist of a small salad over which you sprinkle sunflower or pine nuts. Use cold-pressed olive oil or yogurt for mixing. At lunchtime there is steamed deep-sea fish, for example, saithe, with potatoes or rice and fresh, only briefly cooked vegetables. Use iodized salt for cooking. The next snack between meals can consist of crunchy raw vegetables with a herb quark dip or some fruit. In the evenings, you should go for a light meal: delicious wholemeal bread with lean turkey meat or low-fat cheese and tomatoes as a topping. A large glass of milk with it.