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How to make a diet for the first months of pregnancy

Adopting a good diet for the first months of pregnancy is crucial for the baby that is coming. The nutrition obtained from a good diet is one of the keys for the development of the organs of the fetus to evolve favorably .

Around this issue there have been many myths that lead to bad food choices. While it is true that caloric needs increase, it is not about “eating for two” or falling into some kind of excess.

As with other healthy , it consists of combining high quality foods, which can provide all the energy and nutrients that are required at this stage.

Considering this, not only are complications later prevented in the health of the mother and the fetus, but also prevent various discomforts typical of pregnancy , such as feeling tired, nausea and constipation.

What should be taken into account in the diet for the first months of pregnancy? What are the most recommended foods? To solve these doubts, we have compiled the most important aspects below.

Why is it so important to adopt a diet for the first months of pregnancy?

How to make a diet for the first months of pregnancy

Pregnant women should be aware of the role that diet plays in the development of their baby. This stage brings with it some special nutritional needs that interfere both in the and in the changes that the organism undergoes.

Therefore, it is essential to plan a good diet for the first months of pregnancy , considering that the number of calories rises slightly (about 150 more per day) and requires an additional dose of nutrients such as folic acid and iron .

It is not correct to suppress meals, nor to eat twice as much. Although these extremes have always existed, there is now a special call for meals to be balanced , in just portions, with an appropriate caloric content.

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Tips to make a good diet in the first months of pregnancy

Having clear why it is so important to consider the feeding in the first months of pregnancy, the next step is to know some basic tips so that the diet is well planned and meets the requirements of this stage.

Choose varied foods

How to make a diet for the first months of pregnancy

One of the pillars of any balanced diet plan is the selection of varied foods that meet all the of the body. During pregnancy it is essential to increase the intake of sources of:

  • Fatty acids
  • Proteins
  • Iron
  • Calcium
  • Folic acid

In general, all food groups can be included, although making an appropriate combination. For example, instead of consuming too many carbohydrates, you can eat larger portions of vegetables and fruits .

The recommended foods are:

  • Cereals and whole grains
  • Fresh fruits and vegetables
  • Low-fat dairy
  • Lean meats
  • Fatty fish
  • Nuts and seeds

Drink plenty of liquid

In all pregnancy is essential to have an adequate intake of . Water participates in the functions of the main organs of the body, and also in the process of formation of the fetus.

Ingesting a good amount of fluid a day contributes to maintaining the sensation of energy and, in turn, avoids typical problems such as constipation and fluid retention .

  • The ideal thing is to consume between 8 and 10 glasses of water a day, either alone or in infusions.

Eat regularly

How to make a diet for the first months of pregnancy

Fasting or skipping any of the main meals can be very dangerous in those first months of pregnancy. In fact, this should be avoided throughout pregnancy and lactation.

It is advisable to make regular meals, so that the portions are divided for five or six meals a day. As always, three main courses and snacks or .

Each dish must increase its caloric content, without falling into excess. The appropriate thing is to add up to 200 calories at the normal daily amount.

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Eat vitamin and mineral supplements

The requirements of vitamins and minerals vary slightly in pregnancy. Although many of the nutrients can be obtained with a good diet, sometimes it is necessary to resort to some supplements to absorb the necessary amount.

During the first months of pregnancy the calcium requirements go from 1000 milligrams to 1200 milligrams ; folates increase from 170 micrograms to 400 micrograms; the iron increases considerably, so the amount must be prescribed in each case by the doctor.

Are you worried about the issue of food in those first months of pregnancy? In addition to implementing the recommendations given, remember to avoid the consumption of alcoholic beverages, and irritating foods .

Keep in mind that the menu may vary depending on your needs. If you have any special condition, or if you can not solve your doubts, consult the nutritionist.

How to make a diet for the first months of pregnancy