How to Take Care of Nutrition During Pregnancy

During pregnancy, the human body gives its all to bring a new life into the world, so women must eat nutritiously and healthily during this stage, as this will help them maintain excellent health until the birth of their baby.  Although we know that many experience nausea, heartburn, and other discomforts during pregnancy, the best approach is to adopt a balanced diet full of nutritious and delicious foods. Therefore, we set out to research which foods should be consumed during pregnancy, as well as those that should be avoided.  You can also read: Nutrition during pregnancy can help your child's metabolic healthDo pregnant women eat for two? Although it is often said that during pregnancy one eats for two, experts from the U.S. Department of Health state that this is a myth, as there is indeed a reference table indicating how many calories you should consume in each trimester: 1. First trimester: You do not need to eat more than normal.  2. Second trimester: You will need about 340 extra calories per day. 3. Third trimester: During the final stretch of your pregnancy, you should consume about 450 extra calories per day.  What foods should I consume during pregnancy? According to the National Institute of Diabetes and Digestive and Kidney Diseases of the U.S., pregnant women can consume a wide variety of healthy and delicious foods, here’s what you should include. 1. All kinds of fruits and vegetables.2. Whole grains like oats, whole grain bread, and brown rice. 3. Low-fat or fat-free dairy. Cheeses like panela, cottage, and ricotta. 4. Plant-based milk like soy, almond, or rice milk. 5. Protein: beans, peas, eggs, lean meat, low-mercury seafood, nuts, and seeds.  On the other hand, it is recommended to limit or reduce the consumption of: Salt Butter Lard Margarine Sugary drinks Junk food Foods rich in folic acid As you know, folic acid is essential to prevent your baby from having brain and spinal cord problems, so in addition to the vitamins and supplements prescribed by your doctor, do not forget to include foods rich in folic acid in your diet:  Spinach Beans Asparagus Orange Peanut You can also read: Foods that may prevent heartburn if you are pregnantFoods and drinks to avoid Now that you know which foods you can consume, here are the foods you should avoid during pregnancy. 1. Alcoholic beverages. 2. Caffeinated drinks: Limit your coffee intake to a minimum or better yet, consume decaffeinated coffee or tea, but remember to add very little sugar.  3. Avoid sugary and diet drinks. 4. Choose mercury-free seafood and opt for salmon, shrimp, and cod. On the other hand, IMSS recommends avoiding “sushi, ceviche, steak tartare, raw salmon, carpaccio, medium-rare meat”. 5. Avoid soft cheeses made with raw or unpasteurized milk. 6. Do not consume meat, eggs, or seafood that are not well-cooked.  7. Store-bought salads: Prepare your salads at home and disinfect everything very well.  8. IMSS recommends avoiding foods like “sweet bread, pastries, cookies, fried foods, pizzas, hamburgers, hot dogs, sodas, and desserts”.  You can also read: What empty calories are and how to avoid them