Avoiding foods high in fat and sugar, eating a balanced and healthy diet helps pregnant women get enough necessary nutrients and be healthier.
During pregnancy, women need to eat a variety of foods every day to balance nutrition. In particular, pay attention to supplementing vitamins, minerals, and folic acid.
No need to eat for 2
Eating for two is a popular concept that many people pass on to each other during pregnancy, with the desire to eat more to have nutrients to nourish the body and the baby. However, experts say that pregnant women do not need to "eat for two" whether they are having twins or triplets. Instead, pregnant women should eat a healthy breakfast every day, avoiding snacks rich in fat and sugar. During meals, pregnant women should eat a variety of foods and should not cut out all their favorite dishes. You can look up standard eating guidelines to refer to the amount of food you should have from each food group.
Add fruits and vegetables
Eating plenty of fruits and vegetables provides vitamins, minerals, and fiber, which helps with digestion and prevents constipation. Pregnant women should eat at least 5 servings of fruits and vegetables each day, which can be fresh, frozen, canned, dried, or juiced. Fresh fruits and vegetables should be washed thoroughly before eating.
Pregnant women should eat healthy snacks instead of sugary, fatty foods. Photo: Freepik
Make sure you get enough carbs
Starchy foods (carbs) are an important source of energy, and should make up 1/3 of the food in each meal. However, instead of choosing foods with refined starches such as white bread, pregnant women should choose whole grains, oats, brown rice, or baked potatoes with the skin on to provide more vitamins and fiber, create a feeling of fullness without providing too many calories.
Eat protein every day
Pregnant women should eat some protein-rich foods every day. Protein sources should include beans, fish, eggs, poultry, other meats (except animal liver). Choose lean meat, remove the skin and do not add fat or oil when cooking, make sure the meat is thoroughly cooked before eating. With fish, pregnant women should eat a maximum of 2 portions a week, avoid eating swordfish and raw, undercooked eggs.
Drink low fat milk
Milk and dairy products such as cheese and yogurt are important during pregnancy because they contain calcium and other nutrients that are essential for both mother and baby. Pregnant women should drink low-fat milk, such as skimmed milk, 1% fat or low-fat yogurt, and low-fat hard cheese.
If women prefer dairy alternatives, such as soy milk, choose unsweetened and calcium-fortified varieties. Pregnant women should avoid unpasteurized cheeses.
Limit fatty, sugary foods
Sugary foods and drinks are often high in calories, which can contribute to weight gain. Sugary foods and drinks cause tooth decay. Fats are high in calories, so eating too much or too often can lead to weight gain, increased blood cholesterol levels, and an increased risk of heart disease.
Pregnant women should limit fatty, sugary foods such as ice cream, chocolate, crisps, biscuits, cakes, ice cream, puddings, and fizzy drinks. Instead, eat small amounts of foods rich in unsaturated fats, such as vegetable oils.
Healthy Snacks
If you feel hungry between meals, pregnant women should eat bread with mashed fish or salad of lettuce, carrots, celery or cucumber. Pregnant women can eat more low-fat, low-sugar fruit yogurt, plain yogurt; or vegetable and bean soup, a small bowl of unsweetened breakfast cereal; porridge with milk; fresh fruit... When choosing snacks, pregnant women should read food labels carefully to find suitable, healthy types.
Chile (According to NHS, US CDC )
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