Surely on many occasions you have heard that “during pregnancy you should eat for two”. This does not mean that you should necessarily eat twice as much, but rather that the nutritional needs during pregnancy are higher.
This is so because, during this stage, energy needs increase, which is why a somewhat gradual increase is recommended from the fourth month of pregnancy, ranging from about 340 kcal / day to reaching 450 kcal / day at the end of the pregnancy. Pregnancy. Of course, as long as the woman at the beginning of pregnancy has an adequate weight.
The nutritional needs also result in increased consumption of some minerals (such as iron, iodine, calcium and phosphorus), protein and folic acid.
What should the diet be like and what are the nutritional needs in pregnancy?
they are an important source of high quality protein, in addition to calcium and phosphorus, vitamin D, vitamin A and vitamin B2. Experts recommend drinking between three-quarters and a liter of milk a day, which is about three or four glasses. Or, it’s equivalent in dairy products, but low in fat (curd, cheese, and yogurt).
- Fish, meat, eggs and derivatives
like dairy products, they provide high quality protein, as well as easily absorbed iron and vitamin B12, nutrients whose needs increase especially in the last months of pregnancy.
For example, fish (whether white or blue) stand out a minimum of four or five times a week; lean meats (such as chicken, beef, or rabbit) three to four times a week; and between two and three eggs a week.
they are rich in vegetable proteins, fiber, vitamins, minerals and complex sugars.
Nutritionists recommend taking them about twice a week.
Like legumes, they provide vitamins, minerals, fiber, and simple sugars. In addition, if they are consumed raw provide an excellent amount of carotenes and vitamin C. It is recommended to consume between three and four pieces of fruit a day.
- Vegetables and vegetables
they generally provide us with mineral salts, vitamins and fiber, helping in intestinal transit. To avoid toxic infections, those vegetables that are going to be eaten raw must be peeled, washed and disinfected.
- Oils and fats
they generally provide essential fatty acids and fat-soluble vitamins.
as we know, it is recommended to drink between six and eight glasses of water a day.