Nutrition during pregnancy
Nutrition during pregnancy: What nutrients should be strengthened?
In the pregnant woman’s nutritional requirements are increased.
Therefore there is an increase in energy consumption (basal metabolism) and the requirements of plant nutrients, vitamins and minerals.
This does not mean you should make excessive consumption of food.
There is a close relationship between fetal malnutrition and changes in weight and length of newborns who receive insufficient supply of nutrients during the gestation period, as a result of poor nutrition of the mother.
The weight gain during pregnancy pregnant women is very important for their impact on indicators of fetal wellbeing and health of the newborn.
This weight gain must be set taking into account the nutritional status of women in early pregnancy. The ideal average weight gain in late pregnancy is 11 kg
With a gain of 1 kg during the first quarter and 400 g per week from the second quarter. A little weight gain, lower than the 9 kg, may adversely affect pregnancy, and result in babies with low birth weight (less than 2.5 Kg).
Dietary recommendations for pregnant women should facilitate compliance with nutritional needs and monitor any problems or discomfort that occur with greater frequency in this period.
To achieve increased iron intake and bioavailability, it is important to include in the diet meat, fish, eggs and vegetables. In the same meals should include food rich in vitamin C, as this enhances the absorption of iron.
Should moderate consumption of tea and coffee with meals because they are potent inhibitors of iron absorption.
Folate, how this nutrient is found naturally in foods folic acid is the form of the same nutrient supplements used in pharmacological, have been shown to help prevent neural tube birth defects.
Folates are abundant in foods of plant origin and are very sensitive to firing, is why should be enhanced consumption of fruit and raw vegetables.
The increased calcium needs to be covered from extra intake of milk and dairy derivatives.
Some tips for dealing with the discomforts that occur during pregnancy are making less abundant, frequent meals and avoid fatty food to prevent nausea and vomiting.
To prevent the feeling of heartburn or heartburn, you should prefer to make small meals and drink plenty of liquids between meals, not during them.
About constipation so common during pregnancy, we recommend eating foods rich in fiber, drink plenty of fluids and light physical exercise.