And the new life begins with an additional member in the family. How much joy do you create the moment we realize that we will bring a new life into the world?
At the same time, however, comes a series of concerns about how we should behave throughout pregnancy. For this reason, I have created some nutritional rules for you, which will help every mother to have a healthy body and no stress.
First of all, day by day your appetite increases and your diet must be balanced to avoid excessive weight gain. How will you achieve this? Your diet should be structured in the following way:
- Very good hydration. Drink 8-10 glasses of water daily.
- Consuming sufficient amounts of protein. Protein is the basic ingredient from which every cell in your baby's body is created. It would therefore be a good idea to consume two to three servings of protein every day (lean meat, eggs, legumes, dairy products, etc.). Research has also shown that consuming protein helps prevent hypertension, preeclampsia, and other pregnancy complications.
- Eat fruits, vegetables, meat, fish and fiber for good bowel function and to treat constipation.
- Avoid salt, canned foods and all salty ''packaged snacks'' which create retention in the body.
- Avoid processed foods and prefer foods that are in their original form. This way you avoid preservatives, salt, chemical impurities, etc.
- You don't need to eat for 2 people because you will gain extra pounds, you will have a difficult pregnancy, especially in the last months, but it will also be difficult to get back to your normal weight.
- Enrich your diet with omega-3 fats. Rich sources of omega-3 fatty acids include fatty fish, such as sardines and salmon, as well as nuts, eggs and flaxseed. These are the “good” fats that are essential for the human body. Among other things, they contribute to brain and heart health and are particularly important for the development of these organs in the fetus.
- Physical activity. Walking plays a very important role because it keeps the heart and circulatory system in good condition and prepares the body for childbirth. It would be good to walk 2-3 times a week. Always of course with the approval of our gynecologist.
In essence, a fairly good dietary pattern for the months of your pregnancy and beyond is the Mediterranean diet food pyramid.
This pyramid has at its base fiber and cereals (bread, rice, pasta, etc.). Going up you come to vegetables, protein (meat), fruits, dairy products, etc. At the bottom of the pyramid are fatty foods (sweets). Your goal or base of the pyramid, that is, the closer to the base of the pyramid a food is, the larger part of your daily diet it should be. On the contrary, those that are towards the top should be consumed less frequently and in smaller quantities.
However, if you are experiencing nausea, vomiting, or heartburn, it is better to eat small, frequent meals. This will also help keep your blood sugar levels stable and help you feel more energetic.
My team and I wish you a happy birth and for all the women trying to bring a child into the world, don't give up! Effort, patience and love!