Calcium prevents the mother decalcifications (loss of mineral in bones and teeth). For good absorption of calcium is necessary simultaneous intake of protein, lactose (milk products) and vitamin D. The milk and dairy products, leafy green vegetables, legumes and nuts, whole grains are rich in calcium.
Phosphorus is necessary at twice the calcium. Foods that contain it are milk and other dairy products, meat products, fish and eggs.
Cereals and legumes are rich in phosphorus but often take the form of phytates, not absorbable. The binding of calcium and phosphorus (calcium phosphate) form the bones of the fetus and then baby teeth. It is necessary to increase iron intake in pregnant women due to increased blood volume and the synthesis of fetal and placental tissues. And for training in fetal reserves of this mineral, which will be used during lactation (milk is poor in iron).
Red meat, organ meats and egg yolk are rich in heme iron, which is easily absorbed. The spinach and legumes contain heme iron, which needs to be accompanied for absorption of vitamin C. It should be remembered that only absorbs about 10% of the iron we ingest through food consumption. The iodine content in thyroid hormones, is involved in fetal growth and brain development of children. It is found in seafood, and vegetables (depending on soil type, the use of certain fertilizers and food processing).
If necessary supplementation, iodized salt is generally used. Magnesium, for its part, is distributed mainly in bones and muscles. The current supply is deficient in this mineral because of refined foods. Major sources are green vegetables, nuts, legumes and whole grains.
Other nutrients are also important:
* Carbohydrates: provide energy in the form of glucose, needed to be used by the fetus and placenta tissue increased, especially in the third quarter. Hence the importance of preventing many hours elapse without eating (4 to 6 feedings throughout the day) in order to maintain stable blood glucose levels. Simple sugars (candy, cola-type soft drinks, chocolate, etc..) Increase the calories in the diet. Also, increase intake of complex carbohydrates: cereals and cereal products (bread, pasta …), vegetables, potatoes and rice. Corrects the typical fiber causes constipation pregnancy in many women.
Fiber is found in fruits, vegetables, legumes, whole grains and their derivatives. Fats: the pregnant woman suffers a weight gain as fat reserves that can be used in milk production during lactation. It is necessary to the daily intake of essential fatty acids from vegetable fats (sunflower, olive, corn, soy …), because they participate in the development of the embryonic brain membranes.
Now, the woman should eat in moderation whole milk products, butter, margarine, cream and mayonnaise, because they provide calories.
Eating with pregnancy
* Prepare food with simple cooking (steamed, grilled, boiled, oven …). Digested better.
* Eat slowly, chew well and avoid “snack” between meals.
* In case of vomiting, nausea …, are better tolerated than cold foods hot and boiled or steamed than fried.
* If the appetite, increase doses (5 to 7 per day), reducing the volume of each meal. Enrich the dishes to make them more nutritious.
* Breakfast is to be complete and varied: dairy products, fruit, protein (ham, ham, cheese) and starchy foods (bread or cereal).
* Monitor the consumption of fruit (contains sugars that can promote weight gain). Take no more (or less) of 3 to 4 pieces a day and increasing consumption of vegetables (rich in vitamins, minerals, fiber and lower calorific value).
* Keep in cleaning the mouth and teeth: the hormonal changes acidifying the saliva, which promotes tooth decay.
* Avoid strictly alcohol consumption: reduces the utilization of nutrients (protein, iron, B vitamins, calcium …); provides empty calories and can cause malformations in the fetus.
* Walk or do some other exercise: to improve constipation and blood circulation.
* Drink plenty of fluids: water, fruit, juices and teas not encouraging. Eat vegetables and vegetable broths.
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