The time has come to tell the good news to your relatives and acquaintances: I am pregnant! All are demonstrations of joy and congratulations. Until someone opens Pandora's box of myths: You have to eat for two, always whole milk, you cannot deprive yourself of anything, give yourself all the whims that the child does not come out with cravings, you cannot eat fish or red meat, if you feel nauseous, drink whipped coke… There are all kinds of pregnancy eating myths. In short, they drive us crazy. So what can we eat? How much weight should we gain?
How we should eat during pregnancy
The ideal is to carry out a Mediterranean diet.
Eat 5 times a day, three main meals and two snacks.
Between hours better fruits or skimmed dairy.
Take fish 3 or 4 times a week.
Alternate white and red meats(richer in iron).
Increase the consumption of greens and vegetables.
Take the whole fruit instead of taking it in juice. Avoid very sweet fruits.
Drink 1.5 to 2 liters of water.
Avoid sweets and fats.
Avoid highly seasoned foods, fried, battered and very copious meals.
Forget about butters, margarines and jams.
Use extra virgin olive oil to dress salads or toast for breakfast.
Myths:
These are some of the most widespread pregnancy eating myths:
- You must not eat bread: Eating bread is not prohibited, Depending on your weight gain, they may limit the amount or only allow you to take it with certain meals. you should not have sliced or toasted bread. The ideal is to take bread from a bakery, if possible to be whole. Control the amount you takeAt meals, a piece of the bar starts (measure 3 or 4 fingers, it will be enough) and even if you take it whole, you will not start again.
- Dinner only fruit: All main meals should be balanced in terms of nutrients, you need protein, carbohydrates and fats in the right proportion. Fruit alone is not enough.
- You have to eat for two from day one: Not really. The baby you don't really start gaining weight until week 24/26. In week 20 it weighs about 200 grams, although your blood volume has already increased and the uterus and other structures have also gained weight, a gain of more than 4 / 5kg is not justified. In week 26 the baby weighs about 700 grams and in week 32 between 1800 and 2000 grams ...
- You must gain a kilo per month: Not exactly. It is an easy rule to understand, but keep in mind that a gain of between 6 and 12kg. It is easy that if you are guided by one kg a month, everything will go well during the first 4 or 5 months, but it will skyrocket in the last 4.
- Cravings: Don't worry, no matter how much you want to eat pickles with whipped cream, the baby will not come out with a tattoo in the shape of a cornet ... The body usually asks for what it needs and sometimes, what we cannot eat we desperately want. Have a head, if from time to time you indulge yourself and have a sweet or that little flea that you fancy (be careful with the precautions to avoid toxoplasmosis) nothing will happen. If the whim is daily, it stops being whim and becomes routine ... And at the end of pregnancy your body notices it.
- Always whole milk: It is not essential, in fact, semi-skimmed milk will suit you much better. If the weight gain is too much or you are already overweight, surely, they will recommend you drink skim milk.
- Better to drink juice instead of water: Much better water. If we talk about packed juices, keep in mind that all they have much more sugar than we think And if we talk about natural juices to get a glass of juice we need to squeeze two or three fruits, so that you take the sugar from two or three pieces of fruit, but the pulp and fiber from none ...
- If you have burning it is because the baby has a lot of hair: You have ardors because your stomach is irritated by pregnancy hormones and possibly having reflux (common in pregnancy). Consult with your doctor, there are effective and safe treatments.
- You cannot take any medicine during pregnancy: You cannot self-medicate, what has gone well for any other pregnant woman is not indicated for you. Only your doctor will prescribe the appropriate medications.
- It's okay to have a beer or a glass of wine from time to time: There is no safe limit on alcohol intake in pregnancy. How little you drink can affect the baby, so zero alcohol.
- Carbonated drinks are good for nausea: If you have nausea and drink a sugary and carbonated drink, you will surely feel worse. If you have nausea, eat small amounts more times a day, better fresh and solid things. If you do not control it, consult your doctor.
