The widespread opinion that a pregnant woman should eat according to her taste and not look left or right is undoubtedly incorrect. Already, the excessive kilograms she gained during pregnancy show that her diet was not accurate. A weight gain of up to fifteen kilograms is considered reasonable.
Caloric intake should, therefore, not be increased during pregnancy; at most, the amount of food can be slightly increased in the last part of pregnancy, but really only slightly, and not too significantly. The fat that is produced in such cases in pregnant women is then challenging to shed, and the obesity that remains after pregnancy tends to be risky for the woman.
Folic Acid is the Foundation
Folic acid, primarily spina bifida, is essential for preventing developmental defects. It is necessary to form DNA; it also affects blood formation and prevents certain nervous diseases.
It can be supplemented with whole grains, broccoli, spinach, nuts and some legumes. Since it is destroyed by cooking, it needs to be consumed in the form of fresh, uncooked vegetables, such as bell peppers, broccoli, etc.
Folic acid is also contained in the liver (which some experts do not recommend during pregnancy), and iron, which can also be found in butter, chicken and fish (e.g. trout), in smaller quantities in spinach, lentils, olive oil, nuts and potatoes.
The Body needs Enough Zinc
Another element that should be monitored during pregnancy is zinc. This is important for the quality functioning of immunity. Like all substances of this type, zinc is also found in large quantities in the liver and whole grains, hard cheeses, and chicken. Pumpkin seeds contain more zinc.
Soy, in which zinc is also found, contains (just like poppy and other seeds) a substance that limits absorption. Therefore, these additional resources should be used with the utmost caution.
The Effect of Omega-3 Fatty Acid
Omega-3 fatty acids have a very favourable effect on brain development in terms of mental and movement quality.
The importance of Calcium is Undeniable
Consuming at least half a litre of milk daily during pregnancy is recommended. Better sources of calcium, however, tend to be fermented milk products, possibly sardines, olive oil or whole grains (but beware of wheat because the protein contained in wheat – gliadin – can negatively affect the human body).
Recommendations on How to Eat During Pregnancy
- It is better to eat smaller portions several times a day. In addition to allergenic and otherwise harmful foods, avoiding those that cause bloating and can cause intestinal dysbiosis and discomfort due to the shrinking space in the abdominal cavity is also advisable.
- Avoid fried or grilled foods, which contain carcinogenic substances and burden the organism. You should also pay attention to foods that cause heartburn.
- Ensuring a sufficient intake of unsweetened liquids should be self-evident during pregnancy. Large amounts of coffee or tea are not recommended during pregnancy. It is not advisable to drink tap water as it may contain hormones and other chemicals used by humans. Green tea, rooibos tea or juices, preferably from “non-citrus” fruits, are also suitable. Herbal teas should be used very carefully during pregnancy.
- Canned meat, sterilized vegetables and sausages are entirely unsuitable. On the contrary, it is very appropriate to focus on organic food because preservatives, dyes, stabilizers, etc., are several times more dangerous for pregnant women than others.
- It is necessary to avoid raw fish and raw meat at all, including, for example, sour fish, which are also not heat-treated.
- Drinking unpasteurized milk from cows, we don’t know, or unpasteurized goat milk is also risky. Such milk may contain various infectious agents, e.g. Borrelia.
