Meal plan during pregnancy

What you can and cannot eat!

When I ordered shrimp at 12 weeks pregnant, one of my friends reacted as if I had ordered a double Martini. "You can't eat shrimp when you're pregnant!". When I asked her why not, all she could explain was, " Well, I'm not sure, but I know you can't." It turns out that she was wrong, a common occurrence when it comes to the issue of nutrition during pregnancy.

Yes, certain foods and nutrition patterns can jeopardize a child's development in the womb, and every expectant mother should be aware of them. But it's equally important to focus on nutrient-rich foods and healthy habits that will support you and your baby for as long as nine months.

So, what to eat:

Eat foods rich in the "big five" nutrients: folate, calcium, iron, zinc, and fiber

Before conception and in the first six weeks of pregnancy, there are no nutrients more important than folate (the synthetic form-folic acid). This vitamin B can reduce the risk of neural tube defects.

You can get at least 400 micrograms a day (600 micrograms recommended in the first trimester) from beans and legumes, citrus and juices, whole grains, dark green leafy vegetables, poultry, pork, fish and shellfish.

Your daily dose of calcium-1,200 mg of low-fat dairy products, dark green vegetables, and fortified orange juice and soy products-plays a key role in the second and third trimesters, when your baby's bone and tooth development reaches its peak. Because the fruit leaches calcium from your body, consuming this mineral can protect both your bones and teeth.

The iron needed to maintain your 50 percent increase in blood volume is crucial in the third trimester. Aim for 30 milligrams a day. To increase iron absorption, combine foods rich in iron with sources of vitamin C.

The need for zinc increases when you are pregnant. Zinc deficiency is said to be associated with birth defects, limited fetal growth, and premature birth. Although nuts, whole grains, and legumes are good sources, the mineral is best absorbed from meat and seafood.

Fiber (found in fruits, vegetables, and whole grains) is especially important for your health. This helps prevent constipation, a frequent complaint during pregnancy that can lead to hemorrhoids.

• Eating different color vegetables and fruits
• A varied diet provides you and your child with all the important nutrients.
• Limit exposure to pesticides by choosing organic and local products where possible
• The developing immune system is much more sensitive than that of an adult.

Pesticides are associated with premature birth and possibly birth defects. The types of products containing the highest concentrations of pesticides are fruits and vegetables with thin skins, such as peaches, apples, sweet peppers and strawberries. It is also known that products imported from other countries, such as Mexico or Chile, may contain pesticides that are banned in different countries.

• Get more polyunsaturated acids

A diet rich in omega-3 can stimulate your child's neurological and brain development before birth, which is likely to lead to improved vision, memory, and language understanding in early childhood. It can also reduce the risk of postpartum depression. Flaxseed oil, walnuts, eggs, and fish are good sources of polyunsaturated fatty acids.

The trick is to choose fish that is high in omega-3 but low in mercury, which can harm the fetal nervous system. Varieties to avoid include swordfish, shark, mackerel, tile and, as some experts now say, tuna. Among the best products are wild Alaskan salmon (fresh, frozen or canned), Atlantic mackerel, herring, sardines and anchovies.

• Choose the most nutritionally rich food

Foods that are high in nutrients, such as yogurt, chicken, beef, eggs, and dairy products, contain more protein, calcium, and iron. Some other nutritious foods: lean pork, beef, contain protein, b vitamins, iron, and zinc; orange juice contains folate plus vitamin C, which helps absorb iron from foods such as fiber-rich black beans and spinach; whole grains are filled with fiber, b vitamins, magnesium, and zinc.

Five taboos of eating during pregnancy

Don't eat for two

According to recent research, half of all women gain too much weight during pregnancy. Research shows that when expectant mothers gain weight, children have an increased risk of obesity later in life. In addition, mothers tend to remain overweight after childbirth.

No-fast carbs

White bread, white rice, sweets, and fizzy drinks get into your bloodstream, raising your blood glucose levels. These bursts can lead to a large newborn weight, and lay the risk of being overweight in the future. If you consume the same amount of calories but just change what you eat, your baby may have less body fat at birth and reduce the risk of future obesity. Limit fast carbs and choose unprocessed grains such as oatmeal, brown rice, quinoa and wholegrain tortillas and bread.

Eat safe foods

To protect yourself and your child from harmful bacteria such as E. coli, Salmonella, and Listeria, do not eat raw or undercooked meat, poultry, seafood, or eggs, and do not eat leftover food that has stood for more than two hours.

Heat the meat delicacies until they are hot. With brie, blue cheese and other soft cheeses, check the label to make sure they are made with pasteurized milk. Unpasteurized soft cheese may contain Listeria, which can lead to premature birth, miscarriage, or stillbirth. If there is no label, don't risk it. Stay away from sushi cooked with raw fish.

Eat every two to three hours

This diet scheme not only pumps your child a constant flow of nutrients, but also maintains a constant level of sugar in the blood, so that you do not" fall " and do not lose consciousness. Eating more often also minimizes heartburn , which is a common problem as pregnancy progresses and stomach compression.

Do not forget to drink at least 2.5 liters of water a day

When you are pregnant, a lot of the fluid you drink flows from your blood vessels into your tissues. However, hydration is essential to prevent premature birth; when you are low on fluid, the body produces a hormone that simulates contractions. Maintaining hydration also helps prevent headaches, kidney stones, dizziness, and common complaints during pregnancy such as constipation and hemorrhoids. You should remember that a sufficient amount of water drunk is clear or light urine.