A balanced and nutritious diet , although it is paramount over the life of the people , it is especially during this stage of the mother . Is that in this period, also imposes meet baby's nutritional requirements . One of the fundamental conditions to maintain a well balanced diet is not to eat too much of each food group , since you need to get adequate complementary range of essential proteins , minerals and vitamins. The high quality protein foods such as meat , dairy and eggs must be complemented by the so-called energy foods such as grains, bread and bread products . Provided in a suitable amount .
In those cases where the mother is overweight , you should limit the intake of calories such as sweets , sugars and fats. It is here, then where will you supplement your diet with a good income of protein, primarily meat intake , yogurt , milk , cheese and eggs indicate that the nutritionist .
It is essential that all power is present these five food groups :
- Dairy ,
- Red meat , chicken , fish and eggs ,
- Cereals and derivatives
- Fruits and
- Vegetables
DAIRY
Milk is the best of these foods for their high content of protein and calcium . Try to include them in daily diet, skim and vitaminwater .
Cheese is much richer in protein and calcium , containing also vitamins A and D , but some of them , especially hard cheeses should avoid them because they have a higher fat content .
The more soluble are spreadable white cheeses and nonfat soft called : cool , port salut , and mozzarella , or low-calorie .
Butter and cream contain a high percentage of fat , therefore should replace cheese spreads .
In those cases where the milk is not to your liking , you can try to include it by proxy as cultured yogurt or skim milk .
Milk can also be included as a replacement of the water in the preparation of low calorie jellies preferably .
MEAT AND EGGS
Red meat , which should be lean ( remove the fat before cooking ) , include them at least once a day .
Contain a fair amount of high quality protein and iron, nutrients also found in the so-called white meat, poultry or fish either .
But with an added bonus they have less fat and easier digestibility . Iron, calcium, fat , protein, vitamins A and D are components of the egg and allow this food to sometimes replace meat in omelets (which may be with cheese and vegetables ) , puddings, prepared scrambled , etc. . , but always bearing in mind the type of preparation that elected not involve excessive calories.
The amount of egg in the diet of pregnant weekly is 2 units , and may further incorporate a clear day.
PAN COOKIES AND CEREALS
Cereals are an important source of carbohydrates and fiber if consumed in integral form ( black bread or whole-grain crackers ) .
In moderate amounts , are a good addition to the diet , as these have fiber and much more vitamin B complex
FRUITS AND VEGETABLES
Leafy vegetables have significant amount of vitamin C and fiber. It is best eaten raw or steamed to prevent the loss of important nutrients. In the case of the carrot and pumpkin or squash have lots of beta carotene precursors of vitamin A. Regarding the citrus fruit , strawberries, kiwi and possess adequate amount of vitamin C.
They recommend a minimum intake of one unit per day.
SOMETHING ABOUT LIQUID
They should try to drink at least 2 liters per day compote juice without sugar, tea, mate tea , mineral water , soda, defatted broth , ( juices or diet sodas , 1 liter per day )
WEIGHT AND PREGNANCY
The overweight pregnant should reduce under strict medical supervision because improper diet can condition calorie low essential nutrient which will adversely affect the normal development of baby and herself.
The proteins of the diet should be mainly high quality (meat , eggs, dairy ) because the baby is better use to form their own tissues.
By properly selecting protein sources with low percentage of fat ( skim milk , fish , lean meats ) , it ensures a good supply of protein, vitamins and minerals without adding a lot of calories in the diet .
In parallel , overweight during pregnancy requires reducing the intake of energy-rich foods (candy , sugar , honey, jams, fat) and , to a lesser extent , flours , limiting the amounts provided to cover the caloric value fixed by the nutritionist in each case.
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