Healthy Pregnancy Diet
with high nutritional value

Are you pregnant or thinking about getting pregnant? Ops, time to think about a healthy pregnancy diet, right? How you’ve been feeling lately in health? Good? GREAT. How's your diet?



How are your eating habits? A little bit of this, and a little bit of that? NO, it doesn’t sound well. Now you have to eat for two, and not only eat, but eat well and healthy. You need to give your baby the necessary nutrients for its development. Furthermore, your baby will not ask you for permission; it will take these nutrients from your BODY. So, how are you going to compensate the lack of nutrients that your baby will take for feeding?
Many questions, right? Actually I did not have any idea about how my baby was going to be fed inside my belly, or what did I need to eat to give my baby a healthy feed. The truth is that I decided to have a healthy pregnancy diet. I throw out all my poor eating habits, and I started eating what my body needed for my baby.

Is overweight a problem?

Undoubtedly, during pregnancy you will gain weight. This is partly because there is an extra storage of fat and fluids. Also your uterus is increasing. Obviously, the weight of your baby which would be advisable, no greater than 4 kg, will contribute to this gain of weight.

For reference, weight gain during pregnancy should be 10 Kg to 12 Kg. Distributed more or less as follows:

However, if you are a little bit more above the normal size or even getting to an extra size, is more likely for you to be on risk on getting diabetes and high blood pressure. Also there are risks on your labor and may cause problems to your baby.

Therefore, apart of the nutritional supplements that I recommend here, you should consult your doctor or specialist to provide you a more accurate balanced diet.

How do I start a balanced diet and good nutrition during pregnancy?

• CALCIUM

  The need of Calcium nearly doubles during pregnancy because the baby requires it to build their bones. If you do not have the necessary extra calcium, the organism acquires it from your bones. Your baby's weight weakens your body and will hurt you. You will feel painful cramps and will be at risk for osteoporosis. Sure you don’t want this suffering, right?

Healthy food choices with high nutritional components, Read more>>

• VITAMINS and MINERALS

  You've probably heard, you need to take some vitamins, and you wondered, but which one of all? There are many, from A to Z. That’s true, and in your state you must increase the dose a bit more. In addition to your daily diet, you will have to take some extra capsules recommended by your doctor.
  Vitamins and minerals help your body to use the needed energy to provide food for your baby. It also helps to repair and maintain cells and tissues, so it’s time to include them in your healthy pregnancy diet.

  Vitamins during pregnancy, typically B complex, is highlighted the folic acid. This vitamin helps to prevent birth defects in the brain and spinal cord. For nothing in the world you should miss this vitamin.
  
  
  Iron is very important as well because the lack of this element increases the risk of death in the postnatal process. Its most important function is the formation of hemoglobin; its lack causes problems of anemia.

  Read more about Prenatal vitamins.

• PROTEINS

  Proteins are essential to provide the amino acids necessary for the development of your baby and placenta.

Read more about healthy food choices.

Is there something I should not eat, or I should be worried about?

• CARBOHYDRATES

  Carbohydrates are the source of energy in your body. They are necessary, but in moderate amounts. You should NOT to abuse of white flour and sugar because you can concentrate large amounts of blood sugar and therefore a risk of diabetes for you and your baby.

• CAFFEINE

  Caffeine is considered a stimulant, that’s the reason why it has effects in behavior changes and irritability in some people. Remember that these effects also are passed to your baby. Take it away from your healthy pregnancy diet.

  Excess caffeine during pregnancy is associated with an increased frequency of spontaneous abortion, low birth weight or preterm labor. If possible, avoid drinking coffee during pregnancy, especially the first two quarters as it can cause abortion.

  How many cups of coffee are enough to be on risk? 3 small cups of coffee daily can affect your baby. So don’t play with the life of your baby, say no to caffeine.

• ALCOHOL: Warning!! This is out of your healthy pregnancy diet

  The issue of alcohol is something that I don’t like to talk, much less during pregnancy, because it causes disastrous and irreversible disorders.

  Principally the alcohol causes defects in birth and development of your baby, and may suffer deformities and disabilities. Alcohol can cause mental and physical complications, and changes in learning. The size of your baby may be smaller compared with other children of their age. Poor coordination, hyperactive behavior, learning disabilities or developmental disabilities such as delayed speech and language.

  Well, say no to alcohol; No matter how much you drink, STOP it if you're used to drink alcohol.

Your healthy pregnancy diet has to be balanced with vegetables, fruits, legumes, grains, protein (milk, fresh cheese, red meat-preferably no-fat, as well as chicken and fish), and limit intake of sugars and fats.

Avoid cakes, cookies and chips, pizzas, burgers, hot dog, soda and desserts and foods that are high in fat and sugars and fewer vitamins, minerals and fiber.

Do not abuse the salt and foods containing it as sausages, canned corned beef, ketchup, mineral water, olives, and crackers.

Do not drink coffee, or drinks with alcohol. Avoid spicy abuse and condiments (vinegar, garlic, cinnamon ... )

Last but not least:

Remember, your baby will be as strong as your healthy pregnancy diet.

Consult your doctor before taking any nonprescription medication (including aspirin)