The gestation period is a phase in a woman's life, characterized by physiological and physical changes and a greater need for energy and some essential nutrients for the health of the mother and baby.
Meeting this nutritional need will help ensure adequate development and fetal growth, favoring the child's health. Therefore, throughout the text, we will talk about the nutrients that need the most attention during this period.
In the second and third trimester of pregnancy, there should be an increase of 300 calories per day. This corresponds to 1 glass of milk and 1 slice of whole grain bread or 1 yogurt and 1 cup of fruit salad. Mothers have the habit of thinking that at this stage it is necessary to eat for two, which can lead to overweight or obesity. Therefore, it is necessary to achieve adequate weight gain while protecting the mother through a healthy diet.
In this way, we will highlight the importance of some nutrients and their balanced consumption during pregnancy.
Carbohydrate: The consumption of this nutrient found, for example, in bread, cereals, pasta, potatoes, fruits, will provide enough energy to meet this energy need of 300 Kcal more. Some foods that are sources of sugar (sweets, soft drinks) should be avoided, as they are poor in vitamins and minerals.
Protein: This nutrient is important for the formation of new cells and tissues for the mother and baby. A higher protein intake is recommended than a non-pregnant woman, however, to know the appropriate amount to consume per day, you must consult a nutritionist who will calculate this need. Protein sources are found in the following foods such as: meat, poultry, fish, eggs, milk and dairy products, beans, peas, chickpeas, nuts and peanuts.
Folic acid: This compound found in green leaves such as spinach and broccoli, liver, oranges, sweet potatoes and pumpkin, whole foods and legumes, helps in the formation of the fetus's nervous system. Studies have shown that taking it three months before pregnancy and three months after fertilization will prevent the chances of the baby presenting neural tube changes by more than half.
Iron: A fundamental constituent of hemoglobin, responsible for transporting oxygen and carbon dioxide, it must be consumed at a rate of 30 mg per day, so that the mother has enough reserves for the fetus to use without putting the mother at risk of developing anemia. Its sources are found in meat, poultry, fish and liver and are better absorbed compared to foods of plant origin such as: beans, chickpeas, lentils, dark leafy greens (spinach and kale). These plant sources may have better absorption if consumed together with foods that are sources of vitamin C, such as: orange, lemon and acerola juice.
B12 vitamin: This vitamin is important for the formation of new cells and blood production. Found only in sources of animal origin, such as: meat, fish, poultry, milk and dairy products. Therefore, vegetarian pregnant women must receive supplementation guided by a professional nutritionist.
To achieve a healthy diet, you need to consume three to four fruits a day, and prepare your plate with vegetables for lunch and dinner, as they are rich in fiber, helping to prevent constipation, which is very common during pregnancy. . Furthermore, it is important to divide your meals into 6 to 8 times a day, with small amounts. Drink approximately 2 liters of water per day, not with meals.
