Good Lifestyle

Pregnancy is probably one of the most special moments of a woman's life. However, having a baby on board gives a lot of pressure when it comes to taking care of his body for nine months. That said, many pregnant mothers are passionate about making healthy choices for themselves and for their baby - and these changes are usually starting with the diet.

Yes, women often find changes to their diet to ensure that they get the appropriate nutrients needed for healthy pregnancy and in turn, a healthy baby. However, it is important to ensure that women are educated about what they should consume during this important time ... They eat for two, after all!

To help pregnant women with this crucial knowledge, we recorded with Nutritionist Amy Tao, MS,Well-being based, andCynthia Lanzillotto, RD, to answer all your questions that burn on an appropriate pregnancy plan and who are the best foods to eat during pregnancy.

Here is a breakdown of the best foods for pregnancy and which plans are safe for pregnant women to follow.

What foods should eat women during pregnancy?

"Foods rich infolate,iron, iodine,calcium,Vitamin D, andomega-3s Are essential during pregnancy, "says Tao. In fact, according to aNovember 2017 study, the need for a womanfolate Increase of at least 50% during pregnancy, so it is important to consume folate through food and / or prenatal vitamins.

Folate helps with the synthesis of nucleic acid, which prevents neural tube defects in the developing fetus.The CDC recommends All women of the age of reproduction get 400 micrograms per day of folic acid. In addition, it is important to note that the body can not synthesize omega-3 and omega-6 fatty acids. By ato study, Tao noted "It's important for a pregnant woman ingest enoughOMEGA-3 and OMEGA-6 fatty acids to transfer to his baby. "

So what exactly are the best foods that pregnant women should incorporate into their diet?

Spinach:Tao noted that just one 1/2 cup ofcooked spinach Contains 33% of your daily folate value, which is a very sufficient amount for a pregnant woman. Spinach also contain a high rate of iron, in this case, 17% daily value for 1/2 cup.

Asparagus:Just four spears ofasparagus Contains 22% of the daily value of folate, 15% of daily iron value, 10% of daily potassium value, 19% of the daily value of fiber and 4% daily value of calcium, says Tao. A pure home at home in nutrient consumption for a pregnant woman, if you ask us!

Green peas:A 1/2 cup of green peas contains a daily value of 60% of vitamin C, while being rich in folate, protein and fiber, said Tao.

Lawyer:In addition to containing a copious amount of folate and other important nutrients such as potassium, vitamin C and vitamin B6, a 1/2 lawyer cup also contains a daily value of 20% of fiber, says Tao . This large source of fiber can also help promote regularity, such asConstipation is often a problem for pregnant women, Lanzillotto says.

Garbanzo beans (chickpeas):Instead of putting chicken grilled on your salad, try the Garbanzo beans, which, says Tao, are packed with 7 grams of protein, as well as 11% of the daily value of iron, 25% of daily fiber value and 4 % of daily calcium value.

Lentils:Another excellent plant-based protein option, a 1/2 cup of lentils contains 17% of daily iron value, a daily value of 10% vitamin C, a daily calcium daily value and a daily value of 24 % of fiber, says Tao.

Greek yogurt of non-greasy nature:If you are looking for a healthy breakfast option, Tao says a 3/4 tank portion of ordinary non-fatGreek yogurt Gives 18 grams of protein and a daily value of 15% calcium.

Oranges:To strengthen your vitamin consumption, oranges are the answer, says Tao. An Orange contains a daily value of 116% of vitamin C, as well as 10% daily value of folate, 12% of daily value of fiber and 5% daily calcium value.

Salmon:Contrary to popular belief, by theAmerican Association of PregnancyIt is correct that women eat fish during pregnancy, as long as it is low in mercury. Fish may contain omega-3 fatty acids, especially DHA, Lanzillotto says.Salmon Also contains large sources of vitamin D and protein. The FDA suggests eating about 8 to 12 ounces with a low mercury fish per week and salmon is a low mercury fish, so dig.

Milk:Milk is an excellent source of calcium, says Lanzilotto. According toThe American College of Obstetrician GynecologistsAdequate calcium is important for bone growth and strong teeth when they expect. The recommendation is 1,000 milligrams a day.

Eggs:Eggs contain a choline, which is an important nutrient for the development of the early brain in babies,a study Remarks.The National Institute of Health Recommends 450 milligrams a day of choline for pregnant women.

Chia seeds:Lactose sensitive? Thenchia seeds Could be your answer! Chia seeds are a delicious non-dairy source of calcium that also contain omega-3s, proteins and iron, says Lanzillotto.

What lifestyle plans are going to follow during pregnancy?

In addition to integrating certain foods into their daily lives, some women may have questions about if some lifestyle plan plans generally designed for weight loss could have negative effects on their pregnancy. Tao and Lanzillotto recommends checking with a nutritionist, a registered dietitian and / or your doctor before following a specific diet during pregnancy. Here is a little more detail on different regimes during pregnancy.

Will it go to follow the Keto regime during pregnancy?

Tao and Lanzillotto does not recommend doing theKeto diet, which is a high fat protein, a moderate protein and a low carbohydrate carbohydrate concept during pregnancy.

"There is not enough research on the cetogenetic regime in terms of safety or long-term effects on pregnancy," says Tao.

The main problem Lanzillotto finds with the regime of the keto, however is the lack of certain nutrients.

"Many people who follow Keto have to limit their consumption of grains, fruits, certain vegetables and dairy products, because these foods contain carbohydrates," she says. "You will miss different nutrients found in these food groups and are essential for pregnancy."A studyOn low carbohydrate regimes in pregnant women have also led to reduce fetal growth and low birth rates, it is also something to keep in mind.

Is a vegan or vegetarian diet ok to follow during pregnancy?

AMarch 2019 Study proves that there are benefits to follow a plant-based plan such asvegan or vegetarian diet (a meatless diet and in some cases a fish and dairy diet). A vegetarian diet is also adequate by theAcademy of Nutrition and Dietary.

"The key to safe executing a vegan diet during pregnancy is to ensure that the person following the plan is aware that there may be nutrients who are missing or who are difficult to come into a vegan diet "Tao said.

Get out of that, Lanzillotto says that "there are nutrients to pay attention to pregnancy, which include protein, iron, vitamin D, calcium, omega-3 and vitamin B12".

If a pregnant woman can not get these vitamins through a vegetarian or vegan diet, a prenatal vitamin is always an option, after talking to a doctor first.

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Will it go to follow a paleo diet during pregnancy?

Similar to other restrictive regimes, there has not been a lot of research on thepaleand pregnant women. However, the "cave regime", as refers to, includes food traditionally gathered and / or hunted, such as meat, fish, poultry, eggs, vegetables, fruits and berries. The regime says non to grains, dairy products, legumes, sugar and salt. That said, Lanzillotto does not indicate a paleo regime without talking to instest dietary or nutritionist who can make sure that their need for increased nutrients during pregnancy.

"The risk of eliminating whole food groups is that different vitamins and minerals can be missed," she says. In fact, a study published inHypertension Discovered that women who have increased their consumption of meat and fish, while the paleo regime suggests: while pregnancy had children with systolic blood pressure later in life.

What about the intermittent fast - is it going to follow during pregnancy?

Like the regimes discussed before, there was no research aroundintermittent fastand pregnant women. That said, Tao and Lanzillotto agree that pregnant women should stay away from the diet.

"Intermittent fasting has grown up in popularity for contributing to weight reduction by allowing the levels of insulin to fall and therefore lose weight when the body begins to burn fat," says Tao. "During pregnancy, it makes sense to eat more regularly to stabilize blood glucose rather than creating more confusion on insulin for a pregnant woman with a pregnant woman practicing intermittent fasting."

Another reason for pregnancy is not the time for intermittent fasting is thatCurrent side effects of pregnancyInclude both acid reflux and nausea. "A way to handle these symptoms is instead of having big meals, incorporate smaller and more frequent meals throughout the day. It could be difficult to follow during intermittent fasting," said Lanzillotto.

If you work, can you drink protein shakes during pregnancy?

Tao and Lanzillotto recommends checking with your doctor, nutritionist and / or pharmacist before drinking any kind ofagitation of proteins WhereTake supplements when you wait.

"It is absolutely possible to get too much from a certainmicronutrientEven if our bodies need them and many natural sources. Depending on what protein shake is fortified with, which prenatal vitamins or other complements the mother's pregnant mother, and what her diet is like, it could be too widespread, "Tao said." Because nutritional supplements are so unregulated and, because they are nutrient our body need, many people neglect the fact that doses over the recommended limits can be toxic and forget that these supplements can interact with each other and with prescription drugs. "

Instead of drinking a protein shake, it could be safer toIngest protein through your diet.

"If you work during pregnancy, I would first recommend [incorporate] foods with proteins," says Lanzillotto. "The sources of lean protein in diet include meat, poultry, fish, eggs, beans and peas, peanut butter, soy products and nuts."

Overall, it is important to be in tune with your body and health during pregnancy, especially when it comes to your diet. However, if you are not sure what food or if a certain restrictive diet is just for you, always check with an expert before making radical changes.