10 tips for a healthy diet in pregnancy

10 tips for a healthy diet in pregnancy - Losing Weight During Pregnancy

Pregnancy is one of the most important stages in the life of women, not only so you experience the mother but also because it involves taking care of the development and health of a child in the same body . So much for the pregnant mother to the unborn child , the diet becomes very important . Here are 10 tips for a healthy diet in pregnancy:

Care Quality over quantity : remember that pregnancy is not the time to lose weight or even to keep it , not that we should eat for two , but if you eat healthy and nutritious as possible, consume in moderation saturated and trans fats and prioritizing simple sugars and nutrients intake : whole grains, legumes , fruits , vegetables , lean meats, low fat dairy and more.

• Fractional Diet : eat small amounts of food 5 to 6 times a day helps digestion and prevents heaviness, heartburn and swelling typical of pregnancy. Avoid large meals and instead consume more installments in our diet.

• Nutrients can not be missed : some minerals like iron , calcium and iodine are essential in the diet of pregnant and omega 3 fatty acids and vitamins such as folic acid . All this will promote the healthy development of the baby.

• Hydration enough : to prevent fluid retention , control constipation and promote digestion , hydration should be appropriate , ie should drink 2 to 3 liters of fluid a day , which have no sugar or alcohol to the extent possible. The best drink is always water.

• Choose fish properly : the fish must be present in the diet of pregnant women because it is a source of healthy fats, iron and protein , however , some fish contain plenty of mercury such as bluefin tuna , swordfish , shark or emperor are not recommended during pregnancy , as well as raw fish (sushi , sashimi , etc). Thus, properly chosen among albacore tuna, salmon , haddock , halibut, sardines , among others.

• Check the cooking method : cook properly wash eggs and vegetables is essential to avoid bacterial contamination . At the same time, it must control the cooking method to not add too much fat to meals and to not lose many minerals or vitamins when cooking. So best steamed vegetables , grilled meats or baked and frying infrequently executed well.

• Spice up meals: the condiments can be a good way to add flavor to dishes and at the same time, to reduce the added salt that promotes fluid retention , we can use all kinds of spices and herbs, and in the case of the salads, lime is preferably employed to replace vinegar to obtain extra vitamin C.

• 5 servings of fruits and vegetables: we must ensure daily intake of fruits and vegetables in sufficient quantities , and most appropriate to obtain variety of colors with them, because that way we will ensure a diversity of vitamins , minerals and antioxidants that help a good diet during pregnancy.

• Foods to avoid : never drink alcohol in pregnancy , even in small proportions. In addition , foods to avoid in the diet of pregnant women are pastries , soft drinks, salty snacks business , fast food and pre-prepared , they are precisely those that have trans fats and sugars .

• Start before pregnancy and continue after : eating a healthy diet before pregnancy affects the body of the woman and her health properly preparing for pregnancy . Also, continuing with a healthy diet promotes postpartum weight loss, health care of mother and child nutrition favors during lactation.

Feeding can be a vehicle of nutrients and promote healthy pregnancy, but at the same time can be a vehicle for toxic pollutants and therefore follow these 10 tips for a healthy diet during pregnancy and get a variety of nutrients and benefits through meals.