What not to eat during pregnancy? It is one of the most common concerns among pregnant women and those around them. Especially in the initial phase of gestation, when anxiety has not yet given way to the joys that this event brings with it.
As we have repeatedly pointed out in our blog, following a healthy diet is essential from many perspectives.
It represents, in fact, a principle of prevention. It is the correction for cardiovascular diseases and metabolic syndrome. But also one of the first pieces of advice given by gynecologists to pregnant patients.
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What not to eat during pregnancy before anything happened?
Proper nutrition during pregnancy has positive effects not only on the expectant mother. But also on the development of the fetus. It is essential to keep some values
In reality, if you want to be picky, it would be advisable to follow a healthy diet already in the pre-conception phase. So before trying to have a baby, preach the good news, having absorbed some virtuous behaviors. Besides, you should cancel others, instead, deleterious.
Nutrition in pregnancy: the indications of the Ministry of Health
On the Ministry of Health website, it is possible to consult a section dedicated to nutrition in pregnancy, not incredibly elaborate but still containing some beneficial general indications.
Let’s see together what these tips are :
- follow a varied diet;
- eat little but often, about 4-5 times a day;
- eat and chew slowly to avoid an accumulation of air in the stomach;
- always hydrate, drinking at least 2 liters of water a day, if possible not carbonated but with low mineral content
- consume fresh food;
- eat lean meat, always well cooked;
- often consume fish, in the particular sole, cod, hake, trout, dogfish, red snapper, sea bream, to be prepared in the oven, stewed, on the grill, but not fried;
- eat fresh cheeses, low-fat milk and yogurt;
Consume plenty of fresh, well-washed fruit and vegetables. Limit the consumption of beverages containing nerve substances, therefore coffee and tea. Try to limit eliminate the addition of salt. In any case, prefer the iodized one. You should limit the consumption of sugars. It is referring to complex carbohydrates, such as bread, pasta, potatoes.
Do not consume more than two eggs per week, and in any case, well cooked. Try to avoid fatty and fried foods, always preferring to use extra virgin olive oil. Do not consume alcoholic beverages or foods containing alcohol and liquor.
The importance of some nutrients
During pregnancy, the mother-to-be and the baby need, more than usual, some essential nutrients, in particular:
- vitamins (A, D, C, B6, B12, folic acid);
- mineral salts (calcium, iron, phosphorus);
- lipids (essential fatty acids).
The intake of vitamins, calcium, iron, phosphorus often requires the input of supplements, always and only on your gynecologist’s advice. For example, folic acid is recognized to play an essential role in the development of the fetus. Specifically, the intake and integration of this vitamin have produced a consistent reduction in children with congenital malformations.
It is no coincidence that it is already prescribed in the pre-conception phase.
Unfortunately, in nature, there is no excellent availability of folic acid in food. Still, in small quantities, it is possible to consume green leafy vegetables, legumes, strawberries, oranges, dried fruit.
Nutrition in pregnancy: recommendations and advice
We have seen which foods to consume and which not, the risks associated with them, and how to cook and wash them. Now, we find it useful to provide some recommendations and useful tips to improve nutrition during pregnancy.
- consume more fiber, which favors intestinal functions;
- if possible, prefer the use of raw extra virgin olive oil;
- proteins of animal origin should not exceed 50% of the total protein intake;
- the consumption of fish allows the introduction of “noble” proteins into the diet;
- avoid foods and drinks that contain aspartame and saccharin, which are contraindicated in pregnancy.
To conclude, it is essential to remember how important it is not to go along with the clichés and advice of “grandmothers”. It is not true that a pregnant woman should eat for two.
Careless weight gain during gestation is to be avoided at all costs.
Bonus point on what not to eat during pregnancy
During pregnancy, it is necessary to pay a little more attention to what is on the table. To help pregnant women to clarify what is important to eat and what is best to avoid during the nine months of gestation. There is a document of the Interdepartmental Center for Research. The Documentation on Food Safety (CeIRSA) of Turin is dedicating to women’s well-being during life stages. It is including pregnancy.
First of all, it is good to remember that it is not true that a woman during gestation should eat for two. Indeed the daily energy intake does not increase by much. The weight must be kept under control while the need for some nutrients increases. Such as vitamins and minerals. To cope with the increase in nutritional requirements. It is essential to follow a diet as varied as possible, divided into 4 or 5 daily meals. This is consisting of fresh and seasonal foods to ensure high content of vitamins and minerals. They drink at least two liters of water per day. I hope you are enjoying What not to eat during pregnancy.