The idea that the expectant mother should eat for two is no longer considered valid. The quality of the food is much more important, not the amount of food you eat.
The rule is that you must eat healthy, balanced and with a sufficient content of vitamins, minerals and nutrients for the harmonious evolution of pregnancy and the healthy development of the child. A healthy and balanced diet increases the chances of a light pregnancy, without complications, and the birth of a healthy child, and can even reduce the risk of chronic diseases that may occur in the early years of childhood.
Hypercaloric eating during pregnancy, doubled by an overweight mother, can cause difficulties in establishing and maintaining lactation, difficulties in returning to pre-pregnancy weight, and increased risk of obesity, diabetes and other metabolic disorders in the child. Although there is no formula for a perfectly healthy diet in pregnancy, there are a number of nutrients that deserve special attention in a proper diet. Studies on the mother’s diet during pregnancy have shown that dividing food into 5-6 smaller meals helps maintain blood sugar levels, thus avoiding energy drops and morning discomfort in the first months of pregnancy.
The essence of a proper diet during pregnancy lies in balance and variety. The daily diet should include healthy foods, from all food groups: fruits, vegetables, grains, meat and dairy.
Group 1. Potatoes, bread, rice, cereal flakes.
It is the food group that should be the main element of the daily meals of pregnant women. Foods in this group will saturate without providing too many calories, bring additional nutrients and are not expensive.
These foods can give you all the energy you need every day. They do not gain weight unless they are cooked or served with fat. They are a good source of protein, vitamins and minerals. Wholemeal bread and cereal flakes contain vegetable fiber, which helps prevent constipation and other intestinal disorders. Potatoes are an excellent source of vitamin C (especially if they can be cooked in shell) and help prevent anemia.
Group 2. Vegetables and fruits.
Vegetables, greens and fruits are the main source of minerals and vitamins. If you can, it is best to eat vegetables from your own garden.
For the normal evolution of pregnancy and the prevention of complications, it is good to eat vegetables and fruits daily.
Group 3. Meat, fish, eggs, nuts, beans.
The pregnant woman’s body needs small amounts of fat. Excess fat found primarily in beef, pork and sheep or in various products prepared from these types of meat and their fat, such as salamis, meat pies, fast foods, etc. can lead to coronary artery disease and obesity.
Fats found in fish, chicken, turkey, duck, eggs, beans, sunflower seeds and the products that contain them are less risky, but in large quantities all fats can lead to fattening, with the risks mentioned.
So, instead of fatty meat or bacon, use lean meat, fish. Also, try not to put fat in soups or broths and avoid frying.
As a general rule:
The less fat you use in food, the better for your health and the health of your baby.