5 Tips for Eating Right During Pregnancy

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We show these tips and snack ideas to help you eat the best way during your pregnancy. Follow these five recommendations on nutrition during pregnancy!

1. Eat a Little More!

But be careful, don’t eat twice as much. The crucial thing is everything to eat better and have a varied diet so that your body and that of your baby receive all the necessary nutrients:

In Practice:

To complete these additional needs, you can have snacks between the main meal times. However, do not exaggerate the portions you consume in your meals, as you could suffer from indigestion. Instead, try having one or two balanced snacks a day. Look at this example:

Healthy snack: 1 natural yogurt + 1 apple or 100 g of fresh cheese + 1 fresh fruit cut into small pieces

2. Everything!

For a balanced diet, from eating varied. Take into account all the food groups in your meals! Eat a little of everything (except for forbidden foods during pregnancy, such as alcohol). Take advantage of the benefits of each food. In this way, you will cover your needs for essential nutrients.

In Practice:

The law of “5 fruits and vegetables a day” is elementary to remember and adopt. You can have a squeezed orange for breakfast, a plate of green leafy vegetables, and a fruit to accompany your lunch. As a snack, you can have an apple, and for your dinner, you can prepare a varied salad.

If you dislike a particular product, such as fish, substitute another source of protein, such as meat or eggs.

3. Don’t Lose Your Cool with the Scale

Gaining weight during these nine months: is inevitable, and in reality, it is necessary for your health and that of the baby. However, right now is not the moment to go on a diet, but rather what you should try is to control your weight gain. Your doctor will accompany you on this tour and will be in charge of monitoring and indicating if your weight is healthy or not.

In Practice:

Do not eat very fatty and sugar-laden foods, which only provide calories and sometimes lack essential nutrients. In addition, some foods are not nutritionally beneficial for you and your little one, such as bread, sweets, and fried foods.

Try to keep the same schedule to make your meals. Do not eat late! Remember to make the three balanced meals and one or two avoid energy dips. You can eat starches (cereals, legumes, potatoes ) that will durably satisfy you.

4. Don’t Skip Meals

Your body needs three main meals a day. Even if you are not hungry, try to respect them. Do not skip breakfast! We warn you; you don’t want an energy slump in the middle of the morning. Remember always that breakfast is the most important meal of the day.

In Practice:

If you don’t want to eat anything in the morning, you can break the fast with fruit juice (if you squeeze it, the better), and you can take the rest of your food with you to work. You can prepare a lunch box with an apple, some cookies or a piece of bread, nuts. You can eat around 10 a.m. when your body is more awake.

You have little time for lunch. Instead, try a sandwich with protein like chicken or ham; vegetables, either in a salad or sliced ​​tomatoes; a dairy product such as cheese; and bread (preferably whole wheat). To finish, eat a fruit.

A Balanced Diet!

Breakfast:

  • 1 cup of coffee or tea
  • 1 natural orange juice
  • 1 yogurt
  • 2 whole-wheat toast with a bit of olive oil and cooked ham or turkey or fresh cheese

Midmorning:

-1 yogurt and some whole grain cookies

Lunch:

  • Rice and vegetables
  • Spinach salad with Parmesan shavings
  • 1 sliced ​​kiwi with yogurt

Late:

  • 1 cereal bar
  • 1 cup of your favorite infusion
  • 1 apple

Dinner:

  • 1 banana
  • Lettuce salad, 1 boiled egg, pasta and cherry tomatoes, and fresh cheese
  • 1 plate of vegetable soup or gazpacho

5. ¡Hydrate Yourself!

Staying well-hydrated is vital during pregnancy to meet your own needs and respond to your future child. Hydration and fiber consumption (in fruits and vegetables, cereals, pasta, rice ) helps intestinal transit. Take note!

In Practice:

A woman that is pregnant should drink at least 1.5 liters a day. You should drink water before any other liquid, soda. Avoid sugary and carbonated drinks. Cut down on coffee or tea, as they are exciting beverages. Put a little lemon in the water, for example, for more flavor and zero calories!

How do I consume fiber? Use dried prunes, almonds and apricots, whole grains, whole wheat bread, and all cooked green leafy vegetables (they digest better than raw).

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