DIET FOR PREGNANT WOMEN: HAVING A HEALTHY DIET DURING PREGNANCY

                                            pregnancy diet plan first trimester

Pregnant woman diet

A healthy diet is an important part of a healthy lifestyle at all times, but it's especially vital if you're pregnant or planning to become pregnant. Eating healthy during pregnancy will help your baby develop and grow. You don't need to follow a special diet, but it's important to eat a variety of different foods each day to get the right balance of nutrients that you and your baby need.

It's best to get vitamins and minerals from the foods you eat, but when you're pregnant you should also take a folic acid and iron supplement to make sure you're getting everything you need. There are also certain foods to avoid during pregnancy.

There is no need to “eat for 2”

You'll probably find that you're hungrier than usual, but you don't need to "eat for 2" - even if you're expecting twins or triplets. Try to eat a healthy breakfast every day, as this can save you from snacking on foods high in fat and sugar.

Healthy eating often means changing the amounts of different foods you eat, so that your diet has variety, rather than cutting out all of your favorites. You don't need to achieve this balance at every meal, but try to find the right balance over a week.

What foods are recommended for a pregnant woman?

Fruits and vegetables during pregnancy

Eat plenty of fruits and vegetables as they provide vitamins and minerals, as well as fiber, which aid digestion and can help prevent constipation.

Eat at least 5 servings of a variety of fruits and vegetables every day – these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruits and vegetables thoroughly.

Starches during pregnancy

Starches are an important source of energy, vitamins and fibre, and help you feel full without being high in calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, corn, millet, oats, yams, and cornmeal.

These foods should make up just over a third of the foods you eat. Instead of refined (white) starches, choose whole-grain or high-fiber options such as whole-wheat pasta, brown rice, or simply leaving the skin on the potatoes.

Protein during pregnancy

Eat protein-rich foods every day. Sources of protein include:

legumes

fish

eggs

meat

Poultry

oilseeds

Make sure poultry, sausages and whole cuts of meat like lamb, beef and pork are cooked through. 

Aim to eat 2 servings of fish each week, 1 of which should be oily fish like salmon, sardines or mackerel. There are certain types of fish that you should avoid when you are pregnant or planning to become pregnant, including shark, swordfish...as they may contain pollutants (toxins).

You should avoid eating raw or partially cooked eggs, as there is a risk of salmonella.  These eggs should be cooked until the white and yolk are hard.

Dairy products during pregnancy

Dairy products such as milk, cheese, cream cheese and yogurt are important during pregnancy because they contain calcium and other nutrients that you and your baby need.

Choose low-fat varieties whenever possible, such as semi-skimmed milk, low-fat, low-sugar yogurt, and low-fat hard cheese. If you prefer dairy alternatives, such as soy drinks and yogurts, opt for unsweetened, calcium-fortified versions. There are certain cheeses to avoid during pregnancy, including unpasteurized cheeses.

Foods high in fat, sugar

Sugary foods and drinks are often high in calories, which can contribute to weight gain. Consuming sugary foods and drinks can also lead to dental caries.

Fats are very high in calories, so eating too many fatty foods or eating them too often can make you fat. Eating too much saturated fat can also increase the amount of cholesterol in your blood, increasing your chances of developing heart disease.

Foods high in fat, sugar, or both include:

all spreadable fats (like margarine)

oils

salad dressings

cream

Chocolate

chips

biscuits

pastries

ice cream

cake

pudding

soft drinks

If you eat foods and drinks high in fat and sugar, take them less often and in small amounts.

Try to reduce saturated fats and instead eat small amounts of foods high in unsaturated fats, such as vegetable oils. Learn about saturated and unsaturated fats.

Healthy snacks during pregnancy

If you feel hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as candies, cookies, chips, or chocolate. Instead, choose something healthier, such as:

small sandwiches or pita bread with grated cheese, lean ham, mashed tuna, salmon or sardines, with salad

vegetable salad, such as carrot, celery, or cucumber

low-fat, low-sugar fruit yoghurt, plain yoghurt or cream cheese with fruit

hummus with wholemeal pita bread or vegetable sticks

apricots, figs or prunes ready to eat

vegetable and bean soups

milk drinks

fresh fruit

a fruity tea cake or a slice of toasted fruit bread

Preparing food safely (food hygiene)

Wash fruits, vegetables and salads to remove all traces of soil, which may contain toxoplasma (a parasite that can cause toxoplasmosis) which can cause malformations in the fetus, mainly in the eyes and, less frequently, in the brain.

Wash all surfaces and utensils, as well as your hands, after preparing raw foods (poultry, meat, eggs, fish, shellfish and raw vegetables) to help you avoid food poisoning.

Make sure raw foods are kept separate from ready-to-eat foods, otherwise there is a risk of contamination.

Heat prepared meals until hot throughout – this is especially important for meals containing poultry.

You should also make sure that certain foods, such as eggs, poultry, sausages, and whole cuts of meat like lamb, beef, and pork, are cooked through.

In fgeneral !

A pregnant woman should include at least in her daily diet:

Five servings of fresh fruits and vegetables (including at least two servings of dark green leafy vegetables and one serving of citrus fruits)

Six servings of whole grain fortified breads and cereals. two servings of fat-free or low-fat milk or milk products

Two to three servings of lean meats, skinless chicken, fish, or cooked beans and peas

Eight glasses of water

When, where and how much she eats is flexible and often depends on need. A pregnant woman in her first trimester may choose a snack for breakfast and a large evening meal if she has morning sickness, but choose a larger breakfast and a light meal in the evening during the last trimester when morning sickness occurs. stomach are no longer a problem. 

Pregnant woman and overweight or weight gain

If a woman does not gain enough weight, her baby will also not gain enough weight, which puts the newborn at high risk of health problems. An optimal weight gain of 10-15 kg helps ensure a healthy sized baby. Additional weight gain beyond the recommended amounts will not make babies bigger or healthier. This will make it more difficult to regain a desirable figure after childbirth. The secret is to accelerate the gain, with weight gain increasing from very little in the first trimester to one pound per week in the last two months of pregnancy.

Sample daily menu

The following sample menu will give you an idea of ​​what a pregnant woman should typically consume in a day for healthy eating during pregnancy. Three small, balanced meals and three light snacks throughout the day are a good rule of thumb to ensure that you and your baby's nutritional needs are met.

Breakfast: oat cereal, banana, 1 slice whole wheat toast, 2 teaspoons jam, 1 cup skim milk

Snack: 1 cup yogurt, raisins

Lunch: turkey (if deli, don't eat cold – steam to avoid listeria) and cheese sandwich on whole-wheat bread, choice of sautéed vegetables, pear

Snack: raw vegetables and low calorie dip

Dinner: 100g chicken, 1 cup rice, 1 cup vegetables, 1 cup skimmed milk

Snack: fresh fruit or low-fat frozen yogurt

food for pregnant women

During pregnancy, it's important for women to consume a balanced and nutritious diet to support their own health and the development of the baby. Here are some essential nutrients and food groups that pregnant women should include in their diet:

1. Aim for a variety of colorful options like leafy greens, berries, citrus fruits, broccoli, and sweet potatoes.

2. Whole Grains: Opt for whole grains like whole wheat bread, brown rice, oats, and quinoa. These provide fiber, B vitamins, and minerals.

3. Protein: Include lean sources of protein such as poultry, fish, eggs, legumes, tofu, and dairy products. These are crucial for the baby's growth and development.

4. Healthy Fats: Choose sources of healthy fats like avocados, nuts, seeds, and olive oil. These provide omega-3 fatty acids, which are important for brain development.

5. Dairy Products: Incorporate milk, yogurt, and cheese to fulfill the calcium requirements for bone development in both the mother and baby. 

6. Iron-Rich Foods: Iron is essential for the production of red blood cells. Include iron-rich foods like lean red meat, poultry, fish, fortified cereals, spinach, and legumes. Pairing iron-rich foods with vitamin C sources (e.g., citrus fruits) helps with iron absorption.

7. Folic Acid: Consuming foods rich in folic acid can help prevent certain birth defects. Sources include leafy greens, legumes, fortified cereals, and citrus fruits.

8. Hydration: Drink plenty of water throughout the day to stay properly hydrated.

It's important for pregnant women to consult with their healthcare provider or a registered dietitian for personalized dietary recommendations, as individual needs may vary. They can provide guidance on portion sizes, specific nutrient requirements, and any dietary restrictions or considerations based on the woman's health and pregnancy status.