Alimentación embarazo primer trimestre: Dieta para embarazadas según el trimestre de gestación

Alimentación embarazo primer trimestre: Dieta para embarazadas según el trimestre de gestación

Alimentación en el Embarazo — Natalben

¿Estás buscando una buena dieta para embarazadas? Podemos ayudarte con estos consejos de nutrición, que puedes poner en práctica durante tu embarazo. Ya sabes que una alimentación sana en este periodo es fundamental para asegurar el aporte correcto de nutrientes al bebé. El primer paso es analizar los alimentos que forman parte de tu dieta diaria. Una dieta sana, variada y equilibrada en el embarazo conseguirá que te sientas bien y contribuirá al desarrollo fetal.

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Natalben, 15 años cuidando tu embarazo

Alimentación y embarazo

Ácido fólico, para la construcción de ADN; vitamina B12, buena para el cerebro; yodo, ayuda al desarrollo del niño; vitamina D para el esqueleto; omega 3, que contribuye al desarrollo cerebral del bebé; hierro, para un buen desarrollo; vitamina A, para el sistema inmune; vitamina E. ..

Qué comer en cada trimestre de embarazo

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En los nueve largos meses de embarazo, 40 semanas, tu cuerpo cambia día a día. Y las necesidades nutricionales no son las mismas al comienzo, cuando tu hijo es un grupo de células, que en la recta final, cuando en tu interior crece un rollizo bebé. Seguro que te preguntas: “¿Qué debo comer…

Alimentos básicos en tu embarazo

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Es cierto que una nutrición sana debe ser variada y que no debe faltar ni un solo alimento pero hay algunos que son imprescindibles, sobre todo ahora en el embarazo. Tomarlos garantiza tu salud y el correcto desarrollo de tu bebé. Descubre cuáles son con la ayuda de la nutricionista Marta…

Alimentos prohibidos en tu embarazo

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En el embarazo no sólo tienes que preocuparte de proporcionar a tu bebé todos los nutrientes necesarios para que pueda crecer bien, también debes evitar comer aquello que pueda causarle algún daño. Con la ayuda de Marta González Caballero, nutricionista y autora del libro «Manual de…

Alimentos ricos en ácido fólico

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El ácido fólico es una vitamina del grupo B. Su acción en el embarazo es fundamental. “Se ha determinado a través de numerosos estudios que las mujeres que consumen una cantidad adecuada de ácido fólico, desde antes de concebir y durante la gestación, reducen al mínimo el riesgo de tener…

Yodo, que no te falte si estás embarazada

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La carencia de yodo es muy frecuente en la sociedad española, pero en la mujer embarazada puede tener consecuencias graves para su hijo.Ten en cuenta que la madre proporciona este micronutriente al feto. Si su organismo no cuenta con unos niveles suficientes, como poco, el grado de…

Los omega 3 y el desarrollo del bebé

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Los ácidos grasos omega 3 están presentes en muchas estructuras de nuestro organismo, como la retina, el esperma o el cerebro. Participan en muchos procesos como la coagulación sanguíneo y el funcionamiento del sistema inmune. Que la futura madre cuente con unos buenos niveles de ácidos…

Cómo aumentar los niveles de hierro

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A lo largo del embarazo, cada vez que el médico te manda hacer unos análisis de sangre (en general, uno por trimestre) prestará mucha atención a los niveles de hemoglobina, al número de hematíes o glóbulos rojos presentes en tu sangre y a la cantidad de hierro que tienes almacenada. Estos…

Qué comer para aliviar las náuseas y los vómitos

  • Las náuseas y los vómitos son síntomas del embarazo, pero hay muchos más. Descúbrelos

Cómo aliviar las náuseas del embarazo


  • De buena digestión. Los alimentos ricos en hidratos de carbono se toleran bien y son de fácil digestión: galletas, pan, patata, cereales, etc.
  • Evita lo que empeora tu estado. El alcohol, el café o el tabaco tienden a acentuar las náuseas. Y, aunque no notes náuseas, tanto el alcohol como el tabaco debes eliminarlos durante todo el embarazo y la lactancia.
  • Fuera grasas. Evitar las comidas muy pesadas, ricas en grasas (fritos, rebozados) y con muchas especias o hierbas aromáticas.
  • Desayunar lo que se pueda. No prolongar el ayuno de la noche: lo ideal es no saltarse el desayuno y tomar en esta comida alimentos ricos en glúcidos como fruta, cereales, pan o galletas.
  • Tentempié antes de levantarse. Si la embarazada se despierta con náuseas, debe tomar un pequeño tentempié en la cama antes de levantarse que sea de fácil digestión como una galleta tipo maría o un puñadito de cereales sin leche, y esperar unos 15 o 20 minutos antes de incorporarse.
  • Cuidado con los olores. Los platos muy olorosos suelen acentuar las náuseas. Evitar cocciones que desprenden mucho olor como el horno, los fritos o los guisados, ventilar bien la cocina a la hora de cocinar y tomar las comidas frías, ya que calientes desprenden más olores.
  • Cambiar alimentos que “caen” mal. Descartar todos los alimentos que producen especial aversión y sustituirlos por otros de la misma familia para no provocar carencias nutricionales. Por ejemplo, si no toleras la leche, debes sustituirla por yogur o queso.
  • Dar con la textura ideal. En ocasiones, un alimento no tolerado con otra textura o temperatura no provoca náuseas. Se puede batir o triturar en forma de compota o de puré.
  • Agua, poco a poco. Beber grandes cantidades de agua en ayunas aumenta la sensación de náuseas. Es mejor repartir la toma de agua durante todo el día en pequeñas cantidades, pero continuadas.
  • Bebidas que sientan mejor. Las bebidas gaseosas, heladas o ligeramente azucaradas se toleran mucho mejor en general.

¿Cómo tienes que comer para evitar las náuseas?

«Es mejor hacer muchas comidas, pero equilibradas. Distribuir las ingestas diarias en 4 o 5 comidas poco abundantes pero continuadas (cada 2 o 3 horas) equilibradas y suficientes. Además, hay que masticar bien los alimentos y en un ambiente relajado. Y nunca correr después de haber comido o por el contrario, tumbarse, suele aumentar la sensación de náuseas. La digestión es mejor hacerla sentada o de pie, no tumbada».

Marta González Caballero, nutricionista y autora del libro Manual de Alimentación en el Embarazo.

Ángela del Tío

Nutrition in the 1st trimester of pregnancy

In the first trimester of pregnancy, the active formation of the fetus takes place, so it needs a lot of vitamins and nutrients. This must be taken into account when compiling a menu for a woman during this period. We will talk about what else to take into account and what should be the menu in the first trimester in this article.

Nutrition for a pregnant woman: what to remember

You can often hear something like “you need to eat for two” addressed to a pregnant woman. However, this statement is not entirely true, because for development and formation, the child needs not so much calories as vitamins and microelements. It is because of their lack at the very beginning of pregnancy that pathologies can occur in the development of the fetus. As for calories, they should be distributed approximately as follows: 100-120 g of protein, up to 350 g of carbohydrates and only 75 g of fat. The total daily calorie intake should be within 2700 Kcal.

The second point is toxicosis, which accompanies the first stage of pregnancy in many women. Fortunately, by choosing the right foods and preparing them, you can keep discomfort to a minimum. To avoid unnecessary stress on the gastrointestinal tract and alleviate the symptoms of toxicosis, it is better to limit the use of fried, spicy and salt, not to mention coffee and alcohol. It is permissible for a pregnant woman to consume no more than 5-6 g of salt per day per day.

The third point is the power frequency. In the first trimester, it is better to eat in small portions, but often — 5-6 times a day. At the same time, one should not neglect a full breakfast, because its absence can provoke fainting and weakness. The last meal should be no later than 2-3 hours before bedtime.

What should be in the diet?

In short, products that will provide the developing fetus with essential vitamins and microelements. So, literally from the moment of fertilization, folic acid is necessary for the proper development of the fetus. Therefore, you need to eat foods with a high content of iron, such as liver, eggs, bananas, Brussels sprouts, spinach, etc.

To avoid anemia in the mother and fetus, foods high in iron are needed. These are red meat, liver, nuts and pastries made from coarse flour.

Foods containing magnesium can help to avoid complications and problems with low weight in a baby. It must be taken daily in an amount of at least 300 mg. Avoid coffee and foods containing artificial sweeteners to avoid magnesium deficiency.

For the proper development of the skeletal system, the fetus needs calcium. During the day, the mother needs to receive about 1200 mg of calcium. They are rich in sea fish, eggs and dairy products. And for calcium to be absorbed, it must be taken along with vitamin D.

Among other things, the expectant mother should eat foods rich in Omega-3 complex.

It is possible to minimize problems and errors in nutrition if you think through everything in advance. It is optimal to make a menu for a week, taking into account the necessary calories and trace elements and buy food in advance (except perishable ones). During the period of toxicosis, it is better to prepare a morning snack in the evening so as not to skip breakfast due to poor health.

And you can get professional advice from a specialist in nutrition during pregnancy in our medical center.

Nutrition for a pregnant woman

So, your plans and decisions to have a baby have come true — you are pregnant! But this news causes you a double feeling: — on the one hand, a feeling of joy, and on the other hand, a feeling of certain fear and even fear of unknown trials for your life and the fate of the unborn baby. What will he be like? — healthy, beautiful, happy?…

And this largely depends on the woman herself, on what lifestyle she will lead during pregnancy and, most importantly, how she will eat.

Nutrition of a woman in different periods of pregnancy

The main thing in the menu of a future mother is variety. She should consume foods from all food groups: meat, fish, vegetables and fruits, dairy products, bread and cereals.

A woman’s nutrition during pregnancy can be roughly divided into three periods (trimesters).

If before pregnancy a woman ate normally, felt comfortable, did not experience allergies to any products, then it is not worth changing her diet at an early stage of the first trimester of pregnancy.

During this period, all organs and systems in the child’s body are formed, tissues are formed. The body needs complete proteins and vitamins: lean meat (rabbit, chicken, turkey), fish and seafood, dairy products. Be sure to eat rice, fresh or frozen vegetables, seasonal fruits. In the first trimester, many expectant mothers are still working. No matter how difficult it is to control your diet in the workplace, you need to do it — find time for a full breakfast and lunch.

In the first trimester of pregnancy, there is an active restructuring of the body and adaptation to a new state. During this period, it is recommended to switch to a low-calorie diet, which includes more fruits, juices, decoctions of dried fruits, including rose hips. At the very beginning of pregnancy, especially if toxicosis torments, more frequent, but less plentiful meals are recommended.

Always keep a hematogen, a bag of nuts or dried fruit in your pocket to have a snack on the street. If your condition does not allow you to eat regular food, you should pay attention to baby food. Baby products literally save expectant mothers suffering from severe toxicosis. These are boxed cereals, children’s curds, cookies and fruit purees.

In the first trimester, special attention must be paid to the quality of products. Gradually abandon sauces, semi-finished products and canned food containing harmful chemical additives. Do not forget that the placenta freely accumulates and passes chemistry. The importance of products containing folic acid is great, without it intensive metabolism is impossible, its deficiency can cause developmental abnormalities. Folic acid is found in greens, nuts, white cabbage and broccoli, beets, legumes, and eggs.

According to nutritionists, the diet of pregnant women should be 300 kcal / day higher than that of non-pregnant women, but in the first trimester there is no need to increase the energy value of the diet at all; in the second trimester, an additional 340 kcal / day is required; in the third trimester — 452 kcal / day. Pregnant women generally get enough calories, and more than 80% of women achieve and even exceed the required weight gain. These extra calories benefit the fetus. An underweight woman should gain 16–20 kg during her entire pregnancy, an overweight woman about 7 kg, and a normal body weight of 11–12 kg.

In the second trimester there are active jumps in the height and weight of the baby and uterus, so the caloric content of the diet needs to be increased. It is desirable to eat more and better. At this time, the need for trace elements increases: iron, magnesium, zinc, selenium, calcium, potassium. The child creates his own «reserve» of trace elements using the mother’s resource, which means that the mother should have enough of them for two.

Very often in pregnant women in the second trimester hemoglobin drops, this is a normal physiological phenomenon, if it is not threatening to health. You can increase hemoglobin by eating red meat, chicken, fish, dried fruits, pomegranates, green vegetables and fresh herbs, buckwheat, citrus fruits (oranges, grapefruits, pomelo, lemons), rosehip and berry infusions.

In the second trimester, a pregnant woman should limit the intake of smoked and fried foods, as well as salt in her diet. In no case should you limit the liquid. Pure water is the best drink for a pregnant woman, and water should be consumed up to 2-2.5 liters per day. Water is a natural drink for the body, it does not cause complications and has no contraindications. Edema is caused not by water, but by salt, which we not only add in its pure form, but also consume with canned food, mayonnaise, cheese, and sausage. The absence of salt is not harmful, it is naturally found in many products: vegetables, bread, so the diet will not remain completely without it. Excess salt disrupts metabolism.

During this period, you can increase the calorie content of food. Childbirth must be approached physically strong. It is better to eat meat and fish in the morning, for breakfast and lunch, and for dinner, prepare dairy and vegetable dishes: cheesecakes, stewed vegetables, cottage cheese and vegetable casseroles. It is necessary to minimize the intake of canned food, smoked meats, pickles and marinades, hot spices and fatty foods. Frequent walks in the air, physical activity are recommended.

In the third trimester, it is necessary to reduce the calorie content of foods at the expense of confectionery and flour products, eat less fatty meat, as well as cheese and sour cream.

By the end of this period, many experts advise pregnant women to give up meat altogether in order to increase tissue elasticity and prevent ruptures.

During the entire period of pregnancy, special attention should be paid to the combination of products. If you combine foods wisely, you can ensure more efficient absorption of food. If the food is digested poorly, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence (bloating) and discomfort. This is especially harmful in the last stages of pregnancy.

Try not to take the first, second and third course at the same time; this overflows the stomach and presses on the fetus, the food is poorly digested and poorly absorbed. Eat little and often. It is not recommended to eat immediately before starting work, a long walk, before charging and immediately after it; it is advisable to rest for 10 minutes before eating.

Eat only when you are hungry, try not to snack on the go. Follow the diet, eat at about the same time.

Proper preparation of food will help to maximize the useful substances contained in the products. Do not overcook food, try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, boiling in large amounts of water, with this method of processing products, many useful substances are lost. If possible, do not cook for several days at once. Do not use aluminum cookware when cooking. Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living cell” (whole cereals, raw vegetables and fruits, fresh meat and dairy products).

What can harm the pregnant woman and the fetus

Smoking and alcohol – quit smoking from the first days of pregnancy, if you have smoked before, avoid «passive» smoking, and do not consume alcoholic beverages in any doses.

Lack of vitamins and microelements in the body — their absence or deficiency can lead to irreparable consequences. So, for example, iodine deficiency can lead to mental retardation of a child, folic acid deficiency — to severe fetal deformities, calcium deficiency — to a violation of the formation of the child’s skeleton, iron deficiency — to anemia and a delay in the physical and neuropsychic development of the child. It is necessary to consult a doctor, perhaps he will recommend switching to iodized salt, as well as supplementing your diet with a vitamin-mineral complex and folic acid.

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