According to experts, the pregnant woman requires between 300 and 500 kilo calories more after 20 weeks of gestation.
A balanced and nutritious diet, while it is paramount throughout the life of people, it is especially during this stage of the mother, since it has to meet the nutritional requirements of the baby.
According to experts’ recommendations, the pregnant woman requires between 300 and 500 kilo calories more after 20 weeks of gestation. (more…)
Other essential nutrients during pregnancy :
Omega 3 Fatty Acids: are found in salmon, walnuts and dark leafy greens.
· Zinc-containing wheat bran, egg (yolk), liver, nuts, onion, seafood, sunflower seeds, sunflower seeds, wheat germ and whole wheat.
· Magnesium: whole grains, fish, soy, milk and meat help maintain adequate levels of magnesium in the body and, therefore, to prevent cramps.
Vitamin A: whole milk, butter, oily fish, egg yolk, liver, kidney, green vegetables and yellow or red, carrot and fish liver oils are ricosen it.
Vitamin C: Fresh fruit, vegetables, red, green and yellow, as well as citrus fruits, contain a large amount.
Vitamin D: Found in fish liver oils, egg. butter and fortified milk. (more…)
Eating for two when you are expecting a baby does not mean eating twice as much food, but select the most suitable for the mother and baby are healthy nourished with vitamins and minerals needed.
Iron, folic acid and calcium are some of the most essential nutrients, says nutritionist Edna Nava. However, it is also necessary to eat foods rich in zinc, magnesium, vitamins A, C and D and B complex
“(During pregnancy) the needs of vitamins generally are increased above the 30 per cent in the case of complex B, except the B6 (pyridoxine), which is 45 percent, and 50 percent extra folic acid (B9). (more…)
* A good diet
* How to balance a diet in quantity and variety?
Good nutrition
Feeding during pregnancy is especially important since good nutrition of the mother is one of the key components for success. Never forget that the baby is fed through you and what you eat determines what you get it, or do not receive.
The key is always in the variety and quantity, two little words that contain in themselves the real truth.
When we speak of variety we mean that you eat with the 5 basic groups: grains, fruits, vegetables, meats and eggs and dairy. The absence of any of these in your diet will result in the absence of any one (or several) of the essential nutrients your body needs to stay healthy. Even the concept of variety is applied within each food group, for example, the broader is our choice of fruit or vegetables, the safer we will receive all that nutrienes that this group brings us.
The concept of quantity is basically related to the rations that we ingest each food group. This concept is somehow related to the concept of variety: over-consumption of any of the groups can take the place it should occupy another food group. If for example my diet is too high in grains, probably one of the groups is hindered in quantity, so the range will be affected. It is important to take care not to consume any group or in excess or deficit because the balance of all foods provide the right balance in our diet.
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