Food in pregnancy explained by Natural Psychofertility





There are many myths around pregnancy, especially regarding food

“Are you pregnant? – Now you have to eat for two, – my friend told me that she had a daughter last year, that she was told that she has to eat 30% of carbohydrates, and so a long list of tips,” says Esther García Ripoll, nutritionist Natural PsychoFertility.

This is what usually happens at the time a pregnancy is confirmed, “the guidelines that health professionals give are mixed with everything that our mother, our friend and the magazine that bought your cousin last week, what this generates is a mental breakdown for a future worried mother who no longer knows whether it is good to eat a tomato,” he explains.


Feeding in pregnancy does not stop being a healthy diet with some specific peculiarity, but what is a healthy diet? What is meant by healthy eating?

A diet rich in vegetables, fruits, vegetables, whole grains, virgin olive oil, moderate consumption of white meat and fish, dairy with low fat content and sporadic consumption of red meat, and very low sugars, fats and salty foods. This is the simplest definition of healthy eating, although things can always be nuanced and will vary depending on the person, remembering that food should always be personalized and in the case of a pregnant woman, too.

“As for the typical sentences of eating by two, the percentage of standard micro/macronutrients for pregnancy or how many calories I should consume do not help to clarify the ideas of these future mothers, as there is no specific distribution of macro and micronutrients for all pregnant women. The amount of food intake will depend on the hunger that person has, being sufficient for the increase of needs during pregnancy, but not exceeding, since the weight gain has to be progressive and controlled. Nor should it be distributed in specific percentages or calories, simply eating healthy and appetizing foods.”

While it is true that you do not have to maintain a very specific diet during these months, there are specific periods in which different symptoms and pathologies are suffered that can hinder the state of health, such as stomach acidity, nausea, constipation or anemia, among others.

There are certain foods that can help or worsen these symptoms:

In the case of stomach acidity, which occurs when gastric juices go up to the esophagus giving a sense of acidity or burning, usually appears during the night in the last stage of pregnancy. Acidity can decrease if consumption of spicy foods, acids, sodas, caffeine, foods with many fats is avoided (including fried foods, fastfood and very processed). Distributing food in more shots can help you not saturate your stomach with a lot of food at once. There are other factors that can affect such as tobacco, not resting well, lying right after eating or wearing very tight clothes in the stomach area. Recetas faciles y rápidas

As for nausea, which occurs in the first stage of pregnancy above all, there are some guidelines that can help, such as not abusing heavy and copious meals, such as very fat foods that can lead to complex digestions.

In addition, avoid those foods that produce rejection either by smell, taste or texture. Changing temperatures, cookings, of these, can help you get them back into the diet.

In the event of a malfunction of the intestine and constipation, there are also some foods and guidelines that can help; such as, for example, drinking plenty of water, increasing fiber consumption, consuming more legumes and changing cereals refined by cereals in their integral form, increasing the consumption of nuts, and increasing the servings of vegetables and fruits a day, among other things.

Anemia also tends to be a frequent condition during pregnancy, in this case special care should be taken with substances and foods that can reduce their absorption such as coffee and tea, foods rich in wheat, very cooked foods, or a very high consumption of dairy. There are also foods that help better iron absorption such as vitamin C-rich foods. Fruits and vegetables are foods that contain a lot of this vitamin, so among other things it is recommended to take a high content of fruits and vegetables. Taking a piece of vitamin C-rich fruit before or after eating legumes or iron-rich foods can help increase your absorption.

These specific case-specific guidelines should be applied even if these conditions do not exist, thus preventing them from occurring, so increasing the consumption of fiber, or essential fatty acids, or increasing the consumption of fruits and vegetables will be beneficial throughout the pregnancy.

Special care must be taken with raw and intoxicated foods because they can cause toxoplasmosis, and also be careful with toxics (such as plastics and mercury, among others).

During pregnancy it is necessary a higher consumption of folic acid, iodine and ironin most cases it is recommended to supplement it to avoid problems during pregnancy and future pathologies in the baby.

There are special and specific cases, such as when a vegan or vegetarian diet is followed, in these cases, as in general population following this type of diet, supplementation of Vitamin B12 is recommended.

Food in pregnancy explained by Natural Psychofertility

Food in pregnancy explained by Natural Psychofertility

“Are you pregnant? – Now you have to eat for two, – my friend told me that she had a daughter last year, that she was told that she has to eat 30% of car





Food in pregnancy explained by Natural Psychofertility
Food in pregnancy explained by Natural Psychofertility

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