It is almost inevitable that you will gain weight during pregnancy, but you must be careful not to gain more than is recommended. Here is a nutritionist’s advice on how to keep your weight down and adopt the ideal diet for you and your baby.
Focus on quality, not quantity
They always say that a pregnant woman should eat for two. This is not quite true! Above all, a pregnant woman should eat well. A diet rich in fiber, protein and vitamins is essential for the proper development of the fetus and for the well-being and health of the mother.
More protein
Proteins are essential for the growth of the baby and the health of the mother. The need changes during the three trimesters. It is estimated that 0.8 g of protein is needed per kilo per day. Be sure to vary the sources of protein: animal proteins such as fish, chicken, eggs… and vegetable proteins such as lentils, beans, chickpeas…
Less added sugars
It’s hard not to have a craving for cake, cookies or candy. But these are empty calories that do nothing for your baby’s body (or yours for that matter). For a good carbohydrate intake, a pregnant woman should eat starchy foods, fruits and vegetables. If you have a sweet tooth, have a square of dark chocolate or a spoonful of honey, it’s healthier and just as good.
Drink herbal tea
Herbal teas help to relax and relieve certain ailments, they are also lower in calories than sugary drinks like industrial fruit juices.
Drink infusions of verbena, ginger, orange blossom, red vine or raspberry leave with a slice of lemon and a spoonful of honey for extra flavor.
Some herbs and plants should be avoided, such as sage, licorice, chamomile, biloba and many others that can interfere with a healthy pregnancy.
Not too much salt
Pregnant women are exposed to an increase in blood pressure. Therefore, it is advisable to consume sodium in moderation and avoid overly salty foods such as potato chips and cured meats.
Exercise
Walking is the perfect activity for pregnant women! Being a gentle physical activity, it allows the mother to keep fit and relax. It is also recommended to swim or do aquabiking. In any case, always take advice from your doctor.
Don’t forget the good fats
There is no question of skipping fats. The nervous system and the cells of the fetus need them to develop properly. So eat vegetable oils, fatty fish, avocado… and avoid fatty meats and cheese.
