- 1. Freedom to eat everything, but in moderation
- 2. Eat salad before large meals
- 3. Avoid excess salt
- 4. Drink lots of fluids
- 5. What to do with the sweet tooth
- 6. Have healthy snacks on hand
To maintain good weight in pregnancy, you should eat a diet rich in fiber, protein and fruit. In this phase, the woman should not follow any diet to lose weight and the diet does not need to have major restrictions, but she must remain healthy and at regular times so that the baby receives nutrients regularly and maintains its development properly.
Thus, you should bet on milks, yogurts and lean cheeses, fruits, vegetables and various meats, with a greater focus on the quality of food, and not on calories. Below is a list of tips for maintaining weight during pregnancy:
1. Freedom to eat everything, but in moderation
The pregnant woman who has maintained an adequate weight gain for each stage of pregnancy may feel more free in food choices, but the quality of food must be maintained. Meals should be eaten every 3h - 3: 30h, in small amounts and should be rich in fiber, vitamins and minerals.
Thus, one should opt for brown rice, skimmed milk and derivatives and dessert fruits in the main meals and snacks. Red meats can be part of the menu 2 to 3 times a week, but you still need to avoid fried foods and very fatty preparations, in addition to bacon, sausage, salami and sausage. See more about How colorful eating can improve health.
2. Eat salad before large meals
Eating salad before the main course of lunch and dinner helps to decrease the amount of food eaten and to prevent excessive blood glucose levels after the meal. In addition to being colorful, the salad should include dark green vegetables such as kale, as they are rich in folic acid which is important for the development of the baby's nervous system. It is also important to remember that the vegetables that will be eaten raw need to be thoroughly washed and sanitized, and that this type of salad should be avoided when eating outside the home, as it can be contaminated and cause toxoplasmosis. See what are the Foods with Risk of Toxoplasmosis.
3. Avoid excess salt
Excess salt should be avoided so that there is no fluid retention and the risk of developing hypertension, which can lead to risks in pregnancy such as pre-eclampsia. In addition, hormonal changes that occur during pregnancy already cause fluid retention, which makes salt control during this period even more important. Thus, one should reduce the amount of salt added to prepare meals, giving preference to aromatic herbs such as garlic, parsley and thyme, and avoiding industrialized products rich in salt, such as packaged snacks and frozen ready food. See the risks and complications of preeclampsia.
4. Drink lots of fluids
During pregnancy it is even more important to increase your fluid intake to 2.5 L per day, especially water. Water helps to reduce fluid retention and prevent constipation, in addition to being important for removing products from the baby's metabolism that must be eliminated. The pregnant woman also drinks natural juices and sugar-free teas, however some teas are not recommended during this period, such as boldo and cinnamon tea. See a complete list of Teas that the pregnant woman cannot take.
5. What to do with the sweet tooth
When the craving for sweets comes, the first reaction should still be to avoid it or deceive it by eating fruit, as sugar is addictive and it becomes more and more difficult to resist the craving. However, when the desire for sweets is irresistible, one should opt for about 2 squares of dark chocolate and more rarely for sweet desserts. It is also important to remember that the best time to eat sweets is after large meals, when a lot of salad has been eaten, as this will decrease the effect of blood sugar.
6. Have healthy snacks on hand
Having healthy snacks at home and in your purse is useful for when the craving for food arises or when you are away from home and the meal time has arrived. At home, it is advisable to have low fat yogurt, various fruits, crackers without filling, white cheeses such as ricotta and bread or whole grain toast, while in the bag you can take dried fruits, peanuts and nuts without adding salt to quench your hunger as a meal more complete cannot be done.
Thus, pregnant women who have adequate weight gain should maintain care with their diet, despite not having severe restrictions and prohibitions. A healthy diet will keep weight gain in check, provide the necessary nutrients for a good baby development, keep a mother and child healthy and facilitate the woman's weight loss after pregnancy. See which foods are prohibited for pregnant women.
