Pregnancy is a period in which you should pay special attention to your own body, because this affects the course of pregnancy, and thus fetal development and the child's later development. It is therefore worth knowing which nutritional aspects should be taken into account so that everything is as it should be. This applies both to health status and to mental comfort and overall well-being.
Pregnancy and weight gain
Of course, everyone would like to enjoy an attractive figure... However, one should not overdo it. This is especially difficult for pregnant women who previously led a very active lifestyle and took care of their figure. During this period, the diet will not serve weight loss, but health. And not only yours, but above all the safe development of the child during pregnancy and in the developmental period after birth. Yes, the way you approach your body also affects the later development of your little one.
It would not be an exaggeration to say that now you eat, or rather live, for two. However, when reduced to one person, the body's needs increase, and the aim of the diet is to make up for deficiencies and prevent shortages of nutrients. That is why it is often not just about eating habits, and supplementation turns out to be invaluable.
It is said that you are what you eat. That is also true, although in the case of pregnancy there is also the fact that the body uses the supplied ingredients to create reserves that will be used during lactation.
Of course, weight gain is completely normal during this period - it is a physiological reaction. However, it is worth bearing in mind that both malnutrition and excessive weight gain over a short time will be inappropriate for the woman and the developing life within her. Diet and any supplementation must be individually adjusted to the needs and condition of the body. This also applies to energy requirements. Tests are very important, as they will determine the next nutritional steps.
What is important is that energy requirements are not constant - they change depending on the trimester of pregnancy. The same applies to resting metabolism. This is normal, because the placenta and the organism developing inside the mother are constantly developing. Diet, actual metabolism and requirements are much easier to adjust if healthy eating habits were maintained before pregnancy.
Of course, this is such a specific condition that it is not always, or in fact almost never, possible to follow strictly outlined guidelines 100%. Apart from nausea and possible ailments from the digestive system, hormones are also involved.
For this reason, a diet is often recommended in which about 80% of the energy comes from nutrient-dense, healthy, good-quality products, while the remaining 20% consists of possible cravings, which are not always healthy. In the end, this is still much better than when we completely give in to cravings, eating whatever comes to hand.
What not to eat during pregnancy?
Apart from common ailments such as indigestion or heartburn, which may require a special dietary approach, it is worth knowing which products to exclude from the diet. This concerns both harmful foods and prevention, as well as potential risks.
1. While fish in the diet is a good idea due to their content of important macro- and microelements, there are some exceptions. Not all fish are necessarily good for a pregnant woman or the life developing in her. These include, for example, eel, perch, tuna or king mackerel. Eating fish in raw form is not recommended due to the risk of listeriosis. This also applies to seafood.
2. It probably goes without saying that the diet of pregnant women should be based on nutrient-rich, minimally processed products, although it is worth mentioning that the cold cuts consumed should contain as few preservatives and as little salt as possible. Moreover, just like with fish, we avoid raw meat.
3. The consumption of offal, especially liver, remains a debatable issue. This mainly concerns the very high content of vitamin A in this product (toxicity). Nevertheless, this depends on the overall amount of this vitamin in the diet. It is therefore worth monitoring its level and the intake of products that are its sources. If we do not supply vitamin A from food very often and do not use additional supplementation, then liver once in a while does not have to be harmful.
4. It is a good idea to eliminate soft, ripened and mold-ripened cheeses. Not only because of the possibility of listeria infection, but also because of their high salt content.
5. Due to the high salt content, a high consumption of smoked fish is not recommended.
6. It is advisable to eliminate trans fats and significantly limit the intake of saturated fatty acids. Therefore, chips, sweets or products deep-fried in fat will not be good for health. During pregnancy, with excessive intake, they may be one of the elements contributing, among others, to disturbances in glucose metabolism.
7. A pregnant woman should avoid products high in artificial sugars, harmful and artificial colorings, preservatives and flavor enhancers. While some of them do not pose a threat, there is a list of "E" compounds that raise concerns.
8. You should avoid hard-to-digest products that cause symptoms from the digestive system, which may negatively affect the condition of the intestines and
digestion.
9. A basic issue is eliminating stimulants, which include not only cigarettes or alcohol, but also coffee. If they were present often / on a daily basis before getting pregnant, it is worth thinking about detoxing already at the stage of deciding to have a child.
10. It is worth giving up gluten, lactose or soy.
What to eat during pregnancy and what to pay attention to?
1. During pregnancy, in addition to energy needs, the demand for proteins and fatty acids increases, especially
omega 3. Therefore, a great option will be eating fish (not smoked and not in raw form), which, apart from the above, will also be a good source of iodine.
2. Eggs will be a very good source of choline needed during pregnancy. Of course, as long as we do not eat them raw (risk of Salmonella infection) or they do not cause an allergic reaction in us (they contain allergens).
3. Choose nutrient-rich, minimally processed products, with a low content of salt and preservatives.
4. Most of the carbohydrate intake should be covered by products that are sources of complex carbohydrates. Simple carbohydrates can absolutely be present in the menu, but it is important that they do not contain artificial sugars.
5. Remember to consume an adequate amount of dietary fiber. Therefore, apart from possible supplementation, it is worth including vegetables and fruit in the diet.
6. If there are no clear contraindications, fermented products (sauerkraut, pickled cucumbers) are definitely a good idea - preferably with appropriately selected probiotic therapy. The better you take care of
bacterial flora, the more the child will benefit from it after birth.
7. The fatty acids most important for the mother and the child's health during this period are EPA and DHA. Alpha-linolenic acid will also be a good option, although it is not absolutely necessary.
8. The diet should cover all vitamin and mineral deficiencies. Especially those for which the demand during pregnancy is significantly increased. These include: B vitamins, iodine,
zinc,
magnesium,
vitamin D3, iron. For this purpose, products from the superfoods group are quite often introduced. Of course, here we follow the recommendations of a specialist, who should monitor the levels and the balance between ingredients.
9. The intestines (not only the bacterial flora) and the digestive system in general are a basic issue that needs to be taken care of. They are responsible not only for immunity, but also for the absorption of elements important for the mother's health and the child's development.
10. Proper hydration is crucial for psycho-physical development. It should be borne in mind that water requirements increase by as much as approx. 0.5 l (compared with the period before pregnancy).
11. Remember that proteins play a building role for tissues, as well as a metabolic role (the so-called fetal metabolism). Most - approx. 60% - of the protein should come from animal products, and the rest from plant-based products. As for the amount of this nutrient in the diet, experts recommend approx. 1.2 g for each kilogram of body weight.
