Nutrition during pregnancy: what to eat and what to avoid

By Cristiano Antonino Last updated Mar 23, 2023

Proper nutrition during pregnancy is essential as the mother’s nutritional status affects the baby’s health

It is therefore important to balance caloric intake and limit weight gain to prevent neonatal pathologies and gestational diabetes.

Nutrition and pregnancy, how many meals to eat during the day?

During the day it is recommended to divide the food between three meals (breakfast, lunch, dinner) and two snacks.

Snacks are mandatory, otherwise you will arrive hungrier at the main meal and store more calories.

Pregnancy and nutrition, which are the foods to avoid

Sweets and the risk of gestational diabetes

Do not eat sweets, ever, on any occasion: sweets, packaged snacks, candies, etc., give calories with little nutritional value.

The glycemic swings that are created pass through the placenta and create problems for the fetus, primarily through the predisposition of the mother to gestational diabetes, but even independently of this they can alter fetal growth, the amount of amniotic fluid, and favor the development of type 2 diabetes in the fetus when it is an adult.

Do not take hazelnut-based creams, because they are actually made with vegetable oil (as stated by the ingredients list).

Rather, it is preferable to eat two squares of good chocolate, perhaps artisanal, with a slice of bread at the end of a meal or as a snack.

Beware of hidden sugars: it is a good habit to read food labels.

Would you have ever thought that there is sugar even in salty foods, such as salami and ready-made sauces?

Raw foods and toxoplasmosis

In the event of a negative test for toxoplasmosis, it is forbidden to eat raw foods, as well as do gardening work and clean the cat litter box.

It doesn’t matter to drive the family cat away, it’s absolutely useless and only creates disappointment.

What and how much to drink during pregnancy

It is important to drink a lot, at least 2 liters of water a day is recommended.

Drinking in abundance favors intestinal regularity, increases diuresis, thus reducing the risk of urinary and vaginal infections, which can jeopardize the regular course of pregnancy.

The indicator if you really drink enough is the urine test parameter which expresses the specific weight, i.e. the density: the lower this value is, the better we are drinking.

In the first trimester, when there are nauseas, it is better to drink in small sips during the day.

Carbonated drinks and fruit juices are not recommended: in addition to the caloric impact, they are drinks containing various chemicals used as preservatives.

Furthermore, the stomach acid that often accompanies pregnancy worsens with this type of drink.

Natural mineral water, with a slight degree of effervescence, may be welcome, especially in the first trimester when there are nauseas.

Beverages containing caffeine can be drunk in moderation.

Be careful, however, to stop taking too many coffees because a rebound headache could occur, therefore it is advisable to gradually reduce the intake of these drinks.

As for herbal teas, most herbal preparations are not recommended during pregnancy, so it is better to talk to your doctor before taking drinks and herbal remedies.

Regarding alcohol, the intake of small quantities, for example on special occasions or two fingers of wine with meals, is not contraindicated.

At high doses, alcohol is responsible for malformations and mental retardation in the newborn.

Nutrition, weight gain in pregnancy

Body weight should be kept under control: the amount of kg allowed for gaining weight during pregnancy (10-12) varies according to the starting weight, as expressed by the BMI (weight/height squared).

If you start out overweight, the kilos allowed are less and you have to go on a diet from the first few weeks.

It is important to check your weight at every visit to the gynecologist.

If there are particular situations, such as polycystic ovary syndrome with insulin resistance, it is better to consult a nutritionist or dietitian expert in the sector to make a personalized food program.

Pregnancy is a beautiful journey, try not to take unnecessary risks!

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