Having a child changes your life even before the child arrives in the world. And one of the first changes that women assume when they are pregnant, and even when they have only planned it, is that of improve your diet in order to promote optimal gestation.
Whether you decide to be a mother at around thirty or if you postpone something else, it is essential to keep some good eating, exercise and sleep habits to be able to live that happy pregnancy with which one dreams.
Nutrition in pregnancy
The healthy diet of a pregnant woman closely resembles that of an average adult. However, periods of pregnancy and lactation involve a increased nutritional demand at any age that responds to the different needs that mother and child go through according to the stage of pregnancy.
For example, during the first trimester, fetal growth is rapid and very vulnerable to any deficit, although there are no large caloric requirements. In the second trimester, the essential fatty deposits of the mother settle in the subsequent phase of breastfeeding and increases the caloric demand, which grows exponentially during the last stage, at the same rate as the baby.
A good nutritional balance is the best starting point in any case, especially in somewhat later pregnancies. The organism has to be prepared for avoid dietary deficiencies that involve some risk; Not surprisingly, these are related to cases of infertility, abortion, intrauterine growth difficulties and low birth weight. Likewise, disorders as common as constipation are minimized due to the decrease in intestinal mobility to promote the absorption of nutrients, which improves with fiber consumption.
Broadly speaking, a healthy diet should include a variety of foods from different groups:
Cereals: basic foods of our daily diet and especially important during pregnancy and lactation. They guarantee the supply of energy and vitamins of group B and fiber, in higher quantities if they are integral.
Vegetables, vegetables and fruits: being a source of fiber, vitamins and minerals essential for the growth of the fetus, its daily consumption is recommended as the basis of the diet.
Meat, fish, legumes, eggs and nuts: due to the protein demand during pregnancy, they are essential foods that are usually ingested in sufficient quantities for this stage.
Milk and derivatives: As the main source of calcium, it is advised to consume three servings; one of them, whole and the rest low in fat. They are fundamental in older pregnant women.
Water and virgin olive oil for cooking and seasoning would complete a balanced diet for the pregnant woman, both before and after forty. However, we cannot forget that in this period the needs of folic acid and iodine increase in such a way that it is difficult to cover them exclusively with food. For that reason, the doctor usually recommends the intake of supplements even from the moment the conception is planned.
New way to take folic acid and other nutrients
Apart from the classic pills, today there are new formats that allow women to include folic acid in their diet in a comfortable and pleasant way. This is the case of Puleva Mama, a Chocolate flavored milk adapted to pregnant and nursing women, because it has been enriched with the essential nutrients in both cases.
According to Puleva, a bottle of 100 ml of this milk per day is sufficient to cover the main nutritional needs of pregnancy or the period of lactation. The firm ensures that provides 100% of the recommended daily allowance (RDA) of ** folic acid and iodine **, which contribute respectively to the correct formation of the baby's neural tube and to the proper functioning of the nervous and cognitive systems.
It also provides 47% CDR of Omega 3 EPA + DHA and 38% of calcium, in addition to fiber. As for sugars, it includes 1.5 grams, which represents 3.5% of the maximum daily amount indicated for an adult according to the World Health Organization (WHO).
All this is concentrated in an easy to transport bottle and present in any superfood, which has milk as the protagonist of the content to easily incorporate the precise micronutrients into the diet. In addition to a varied and balanced diet, these types of supplements complete the needs of all stages of pregnancy: planning, gestation and postpartum and lactation.
The food deficits of Spanish pregnant women
According to the report 'Milk as a health vehicle in special physiological situations: pregnant woman', prepared last year by the Spanish Society of Gynecology and Obstetrics (SEGO) and the Spanish and Latin American Nutrition Foundations, the diet of Spanish pregnant women has some imbalances.
Almost 50% of the women interviewed declare not to consume fish, more than 70% do not reach the recommended intake of legumes and cereals, and more than 45% do not reach the recommended daily ration of fruit and vegetables. Equally, Only 50% comply with the recommendation to consume three daily rations of dairy products, the main source of calcium for the body.
As we pointed out, deficiencies such as those contained in this recent study could lead to consequences for the development of the fetus, such as malformations, premature births, low birth weight and growth complications, among others. Moreover, according to the Professor of Human Nutrition at the University of Nottingham (United Kingdom), Simon Langley-Evansla, poor maternal nutrition "predisposes the fetus to cardiovascular disease and type 2 diabetes throughout his life."
Instead, the study highlights that, among other benefits, milk is an "excellent vehicle to provide the population with different nutrients." It is not strange, therefore, that Puleva has chosen this staple in the diet to include Recommended daily amounts of the key nutrients for pregnancy in a formula reviewed by the SEGO that remains in perfect conditions at room temperature. Of course, the specialist will guide at all times the good development of pregnancy and monitor the health of the baby and his mother.
Tips for a healthy and happy pregnancy
As can be read in the conclusions of the report, "pregnant mothers should not abuse any type of food or suppress the consumption of any of them, unless they have some condition (for example, food allergies, gestational diabetes mellitus, preeclampsia , etc)". It should also keep some good eating habits to ensure the well-being of the pregnant woman during the different stages. Therefore, it is advisable:
Perform 5 or 6 meals a day and avoid chopping very caloric products between meals.
Avoid copious intakes, as well as lying down just after meals so as not to favor reflux.
Moderate the consumption of sugars, drinks with caffeine, some infusions such as tea or eucalyptus, salt and dispensing with alcohol.
Resort to fruit in case of appetite, accompanied by water, to increase the feeling of satiety.
Increase the amount of liquids, always prioritizing water.
Prefer to culinary techniques that prevent the loss of nutrients: steam or water cooking in short times.
Can I do exercise?
Similarly, one of the first questions the pregnant woman asks is whether she can exercise during pregnancy. Not only is it possible, but also recommended for a healthy pregnancy. We talk about a moderate physical activity (swimming, walking, childbirth preparation exercises, etc.) that does not jeopardize pregnancy, so in any case risk sports or high physical impact should be avoided.
As a general rule, it should be taken into account that the state of the pregnant woman will condition her abilities at the time of exercising during the months of pregnancy. So, if you are not used to performing intense sport in your daily life, Pregnancy is not the ideal period to get fit.
The rest in the pregnant
Sleep patterns are also essential for the well-being of the mother and the fetus. Normally, during the first trimester of pregnancy the need for sleep increases due to the remarkable increase in testosterone. But as the pregnancy progresses, the causes that will interrupt the night's rest will be diverse: urination, postural discomfort, digestive discomfort, etc.
However, you can always use one of these tips to sleep better during pregnancy:
Visit the bathroom before going to bed to delay as far as possible the next visit that can wake you up in the middle of the night.
Procure go to bed after digestion to prevent heartburn from falling asleep.
On the posture, the most appropriate for the well-being of the baby, organs and circulation is to sleep on its side. In this sense, doctors advise sleeping on the left.
Use cushions and pillows to accommodate the legs and compensate the weight of the prominent abdomen.
Take advantage of any time of day to cover rest needs that are not satisfied with nighttime sleep.
In short, whatever your age, whether you are planning to be a mother or if you are already pregnant get ready to be able to give your baby the best care from the beginning and enjoy one of the most fascinating experiences of your life ...
