Nutrition in my pregnancy

If you are pregnant and want to know a little about nutrition at this stage, this post may interest you.

Pregnancy is one of the stages of greatest changes in your nutrition, since energy requirements and many nutrients increase.

Recommendations on nutrition in pregnancy have varied greatly over time; Before, it was believed that you had to consume large amounts of calories or “eat for two”, which generated excessive weight gain and, therefore, increased risks of developing certain problems.

Today the needs are better understood:

  • If your nutritional status is normal, the increase goes from 150 to 300 Kcal: 150 in the first trimester and from 150 to 300 during the second and third trimesters; this amount of calories is equivalent to a glass of whole milk and two corn tortillas (for example).

  • One of the nutrients that you should increase considerably is iron, since the needs are doubled; Iron can be found in foods such as meats, legumes, seeds, vegetables, and fortified cereals.

  • As for calcium, the amount that is needed is such that it is difficult to cover it with the diet, therefore, it is important that you consume a calcium supplement. Your gynecologist can recommend one; and to increase the calcium content in your diet, consume dairy products such as cheese, yogurt and milk.

  • Folic acid is another of the essential nutrients, and it is important that you take it months before conception. To ensure that you meet the requirement, it is important to take supplements that contain 400 mcg.

  • Omega 3 is also essential during this stage, since, among many other functions, it helps the neural development of your baby; Don’t forget to include omega-rich foods such as salmon, fish, extra virgin olive oil, nuts and avocado in your diet.

  • You should avoid the consumption of alcohol and caffeine; A cup of coffee or a few sips of beer from time to time do not cause a problem, however, large amounts of these, when crossing the placenta, can affect your baby.

Remember to be very careful with exposure to heavy metals such as mercury (present in contaminated fish such as shark, swordfish or mackerel, among others) as well as microbiological agents such as toxoplasma and listeria that may be present in contaminated food.

“For all of the above, it is important that you consume a wide variety of healthy foods, to ensure the consumption of all the nutrients that you and your baby need.”

Rdn. Marisol Navarrete
Rdn. Marisol Navarrete
Clinical nutrition and lactation
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