- Eat fruit, vegetables, vegetables, legumes, nuts, and flours (preferably whole grains), as well as moderate amounts of meat, fish, eggs and dairy.
- Split daily intake into 5 or 6 meals; it will help you feel better. No need to eat for two.
- Drink preferably water.
- Moderates salt intake. It is better to use iodized salt.
- Preferably use olive oil, for cooking.
- Eat five servings of fruit and vegetables daily.
- Eat fish twice a week, as it has omega 3, necessary for the proper development of the fetus. Avoid predatory fish (swordfish, emperor, tuna) as they are high in mercury.
- Eat dairy, preferably skimmed. Avoid fresh or soft cheeses (camembert, mascarpone, brie, curd, Burgos cheese).
- Cook enough meats, without any raw parts left.
- Respect expiration dates of chilled foods.
- En general, don't eat raw foods of animal origin.
- You can use different cooking techniques, but those with excess fat (fried) should always be avoided.
Sugars and fatty foods are not recommended, like sweet pastries, cakes, ice cream, goodies, ...
During pregnancy, it is more than ever necessary to follow a healthy diet. Proper nutrition contributes to the proper development of the fetus.
Weight during pregnancy
During pregnancy, a varied amount of food is needed for the successful development of pregnancy: it is better to eat little of many foods than to eat too many foods.
Weight gain during gestation depends on the initial weight at the onset of conception. Weight gain lower or higher than recommended during pregnancy can lead to possible complications.
Find out your body mass index (BMI):
- Low: (BMI <20): Increase of 12,5 kg
- Normal: (BMI 20 to 26): Increase of 11,5 kg
- Height: (BMI 27 to 29): Increase of 7 kg
- Very high: (BMI> 29): Weight gain of 7 kg
Calculator of BMI Health Channel (Gencat)
Exercising during pregnancy alleviates your discomfort and helps you get better rest. It strengthens the muscles and improves endurance for faster postpartum recovery. In the absence of complications, moderate physical activity such as walking, walking, swimming, low impact aerobics, dancing, yoga and / or stretching are not detrimental to either the mother or the fetus.
Risk sports are not advised such as those that may involve falls or bumps, adventure sports, or those that involve excessive weight gain.
During pregnancy, due to hormonal, physical and psychological changes, there may be a change in sexual desire: during the first trimester it may decrease, increase in the second, and decrease again in the third.
If the pregnancy is normal, there is no need to modify or interrupt the sexual habits and it is even desirable that they can continue without problems.
Tobacco harms both mother and baby health It is very important not to smoke during pregnancy. If you're a smoker, pregnancy is a good time to quit. You can ask the midwife and / or midwife for help if you need it.
Alcoholic beverages are strongly discouraged during pregnancy. Alcohol can have serious consequences for the baby, both in the short and long term, as well as with problems in behavior and learning, emotional changes or physical defects.
Smoking, alcohol and other drugs during pregnancy directly affect the fetus and can lead to fetal suffering, increasing the risk of preterm birth and / or low birth weight.
Toxoplasmosis is an infectious disease caused by a parasite (toxoplasma gondii), which is transmitted through animals. During pregnancy it can cause serious complications, affecting the placenta and the fetus.
Analyzes during pregnancy determine if there are antibodies to the disease.
If yours result is negative, please note:
- Do not eat raw or undercooked meat, or freeze it for more than 24h at -20oC.
- Avoid contact with cats and their excrement (clean the place where the needs are done daily).
- Avoid work that may facilitate contact with potentially contaminated material (gardening).
- Wash hands and wash surfaces and cooking utensils after handling raw meat, vegetables or fruits.
Do not ingest vegetables, herbs, aromatic herbs or raw vegetables without pre-washing them thoroughly with water.
Listeriosis is an infection caused by a bacterium (monocytogenic listeria) that can contract through contaminated food. During pregnancy, it can cause severe complications to the placenta and fetus.
Tips to Avoid Infection:
- Cook all the meat well, birds and fish.
- Avoid prepared fresh foods, unless you heat them up. Avoid pâtés, sausages, smoked fish. Do not eat ready-made salads, such as those sold in supermarkets, especially if they contain egg, chicken or seafood.
- Avoid unpasteurized milk (no treatment), as well as foods containing this type of milk (both cow and goat). Do not eat milk derivatives, such as cheeses, unless they are stated on their paste labels by pasteurized milk.
- Wash and peel all fruits and vegetables well, before consuming them.
- Avoid bean sprouts and other sprouts.
- Avoid contaminating foods that are ready to eat- Keeps foods that could be pollutants separate from already washed vegetables and fruits, and foods cooked and ready for consumption.
- Do not store food for too long
Check the temperature of your fridge and refrigerator.