During pregnancy, women need to follow some restrictions, including diet, which should be rich in fruits, vegetables, legumes and whole grains.
But many pregnant women end up in doubt as to what they can or cannot eat at this stage.
First of all, it is important to remember that in order to know correctly if that food is safe, the pregnant woman should talk to the obstetrician who accompanies the pregnancy.
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What can a pregnant woman eat in the first 3 months?
In general, the pregnant woman can eat almost all the foods she ate before. Vegetables, whole grains, lean meats, vegetables, fruits and leafy vegetables are indicated for pregnant women in all months of gestation. In addition, the consumption of water in abundance (2 liters daily) is also essential.
It is worth mentioning that, during the months of pregnancy, it is common for women to feel the famous “pregnant wishes”.
To find out if these desires should be met or not, the most recommended is to talk to the obstetrician who accompanies the pregnancy.
What pregnant woman can not eat and drink?
Pregnant women should avoid strong foods (such as pepper, ginger , dark teas, coffee). Foods that should not be consumed are those that involve alcohol (such as beer), that are raw or poorly washed and that contain mercury (shark and tuna, for example).
Read more: Ginger tea: what it is for, benefits and how to make it
Some foods can be consumed during pregnancy, as long as the necessary care is taken, such as sanitizing them correctly and making a moderate consumption:
Spices
Strong spices such as pepper, ginger or curry are not harmful if consumed in moderation.
However, ingestion can cause nausea, heartburn , diarrhea and discomfort in the pregnant woman, especially if she is not used to it. In such cases, such delicacies should be avoided.
When it comes to seasoning, the maxim is valid: the more natural the seasoning, the better. Therefore, give preference to foods such as garlic, onion, parsley and chives that also help to season the dishes.
Read more: Can pregnant women eat ginger?
Mercury-rich fish
Fish are very suitable for pregnant women, due to their nutritional properties. Ideally, a woman should eat at least 1 serving of fish per week during pregnancy, as this meat can bring benefits such as good development of the child’s immune system and prevention of high cholesterol in women.
However, some can be rich in mercury and, therefore, should be avoided. This is the case of sharks, swordfish and tuna .
Another aspect that must be observed is the way of preparing the fish. It is recommended that pregnant women only consume those that have been frozen before preparation.
Read more: Is shrimp in pregnancy bad for you?
Badly washed fruits
In general, all fruits should be part of the pregnant woman’s diet. What should be taken care of in relation to fruits is hygiene .
Washing fruits and vegetables, especially those you are going to eat in their skins, is important (with running water), it is important to prevent some bacteria from being transmitted to the baby through food.
Unpasteurized milks and derivatives
Unpasteurized milks and derivatives, that is, freshly milked are not suitable for pregnant women. That’s because they are a rich source of bacteria, viruses and fungi that can harm the baby.
Although these cases are rare, there is a possibility that these dairy organisms may cause malformation, deficiencies or failure of the baby’s organs and, in more extreme cases, induce premature birth.
Peanuts and processed nuts
Chestnuts and peanuts can be consumed during pregnancy, as long as moderately and preferably, in the most natural way possible.
The addition of salt, preservative and dyes is one of the complications that make these ingredients complex for pregnant women.
It is worth remembering that these foods can be very caloric and contribute to the increase of bad cholesterol (LDL).
Therefore, the word that defines these delicacies during pregnancy is moderation.
Read more: Peanuts in pregnancy is bad?
Caffeine
Caffeine is present in several drinks such as coffee, dark teas, energy drinks, soft drinks and chocolates.
These drinks should be avoided in excess. This is because caffeine can cause complications such as malformation of the baby that may be born with sequelae or underweight.
If the consumption is daily and too much, it can even cause abortions, especially in the first 3 months.
But common sense is worth it. A cup every now and then does not tend to bring harm. Caffeine is a problem if it is consumed excessively and unruly.
Alcohol
Alcohol, after ingested by the mother, goes to the baby’s placenta, that is, it also ends up affected by this substance.
The big problem is that the small organs that are responsible for filtering out impurities (such as the kidneys and liver) are still in the development or growth phase.
This substance can cause complications such as malformation of the baby’s organs, mental retardation, cardiovascular problems, in addition to increasing the chances of premature birth , miscarriage or that the baby is stillborn.
Raw meats and eggs
Raw eggs should not be consumed by pregnant women as they may contain bacteria and fungi that, if they come into contact with the baby, can cause infections, malformation or even spontaneous abortion.
Thus, like eggs, the consumption of raw meats should also be avoided to prevent the risk of infection and contamination.
What to eat in pregnancy to not get fat?
First of all, every healthy pregnant woman should put on weight between 10kg and 20kg, which can vary according to the woman’s lifestyle, metabolism and medical history. So, there is no point fighting this: during pregnancy, you will gain more weight. But the key is to know how to put on health.
Here is a list of what can help:
- Good fats: avoid industrialized fats that generally increase cholesterol and body fat;
- Choose the healthy and the natural: when you can choose, exchange the white pasta for whole pasta, for example;
- Eat every 2 hours: fruits, nuts and yogurts are great to complement large meals (coffee, lunch and dinner), that is, they can be part of the schedule during the morning or afternoon;
- Exercise: the practice of physical activities is indicated during pregnancy, unless there is a medical recommendation that determines otherwise. As in other stages of life, moving also burns calories and prevents weight gain during pregnancy.
What foods are important for pregnant women?
Commonly, pregnant women need to include good carbohydrates in the diet and some substances such as calcium, iron, magnesium, potassium and vitamins (A, B, C, D, E and K). The good news is that these elements can be easily found in everyday foods (such as fruits, leafy vegetables and legumes).
Protein
Eggs and lean meats are sources of protein , which help in the formation of the baby’s cells and organs.
Carbohydrates
Pasta and whole grains (bread, rice, pasta) and roots ( potatoes and manioc) are examples of carbohydrates, which generate energy for the body.
If the pregnant woman does not consume an adequate amount of carbohydrates, the body will need to use proteins to create energy and maintain itself, which can end up generating a deficiency.
Minerals
Iron is also an important substance for the baby to acquire the ideal size and weight during the stay inside the mother’s belly. They also help women to prevent anemia and other complications at delivery (such as blood replacement).
The main foods that contain iron are:
- Lean meats: fish and white meats;
- Eggs (preferably boiled or roasted);
- Green hardwoods: broccoli and spinach;
- Legumes: beans, lentils and peas.
Calcium-rich foods (such as milk and dairy products ) are also essential for the proper development of the baby’s bones, in addition to helping the mother to avoid diseases such as osteoporosis .
In addition to iron and calcium, other minerals such as phosphorus, sodium and magnesium are essential for pregnancy to go smoothly. All can be purchased with quality food.
Vitamins
Finally, vitamins are important at all stages of life, but during pregnancy, ingestion is indispensable for the correct development of the baby. Fruits, vegetables, leafy vegetables and legumes are usually rich in various types of vitamin.
The diet of the pregnant woman is one of the fundamental factors that contribute to the good development and growth of the baby. A woman’s diet should be rich in fruits, vegetables, legumes, cereals and lean meats.
In cases of greater doubt, talk to the obstetrician who accompanies the pregnancy or seek nutritional assistance. The Healthy Minute brings a lot of other information about pregnancy care . Check out our posts !!
