The diet before and during pregnancy, even before your course, work together in your child to get the maximum expression of all its potential genetic. Therefore, nutrition specialist of the University of the Pacific indicates what are the nutritional needs during this period and warns that these increase in mothers over the age of 40 years.
What a mother eat, or stop eating, before and during pregnancy, will be key to the development of the unborn child. And that is such as indicated by the teacher of the career of Nutrition and Dietetics of the University of the Pacific, Stefanie Chalmers, nutrition before and during pregnancy, allow the execution of the molecular processes, which is key for cell division and differentiation, as well as to form body tissue, to allow growth and development in an appropriate manner.
“Feeding before and during pregnancy regulates the supply of nutrients responsible for the proper development of the nervous system, this being an important determinant of future cognitive skills and sensory of the unborn child. In this way, the nutrients are one of the most valuable tools and powerful with which a mother can influence the health and the future success of your child,” says the specialist.
Within the critical nutrients at this stage, the expert is confined to folic acid (Vitamin B9), iron, calcium, zinc, and fatty acids of type Omega 3. “For this you must ensure the intake of a food before and during pregnancy to complete, which include protein foods such as meats and legumes, which also provide protein, are rich in zinc and, in the case of meats, they also offer plenty of iron-high-bioavailability,” he explains.
Folic acid is found mainly in vegetables, but Chalmers warns that this is vulnerable to high temperatures, for what is lost in the cooking processes, and therefore recommends the consumption of raw vegetables, or with low exposure to thermal processes. Also, the omega-3 you should get, preferably from food of marine origin, that is to say, of the fish, and in the second instance of the flax seeds and some oils such as soybean.
“Women who do not consume meat or who exclude from their diet any other type of food, it must request support for the nutritionist to ensure the proper nutritional content in the different stages of the gestation,” he suggests. Similarly, he says that it is Important to keep in mind that some supplements should not be over consumed, as is the case with Vitamin A.
How you should be eating in pregnancy
As in the pre-concepcional, during pregnancy should be to ensure the intake of all essential nutrients. “Do this, because with its absence, the body will have the reserves nutrition of the mother, producing a predisposition to the development of clinical situations deficiency in the mother”, tells Stefanie Chalmers.
In addition to the above, the teaching of Nutrition and Dietetics of the University of the Pacific adds with emphasis the need to consume very low amounts of salt and ensure that the caloric intake is set at the calculation that your doctor or nutritionist he said. “Remember that the recommendations calorie and nutritious should be determined by the specialist based on your body weight, your size at the time of the pregnancy and adjusted to the evolution and clinical context, among others. That is why a pregnant woman should only rely on him to be guided in such an important aspect in the evolution of the process of pregnancy,” he added.
The nutritionist says that it is important to know that the system of a pregnant woman has the greatest difficulty to prevent the passage of toxic agents that may come from contaminated food or from intake or exposure to harmful agents such as alcohol and tobacco. “This is why you must perform a thorough washing of fruits and vegetables, prefer intake of fresh foods and avoid the excess of dyes, preservatives, sweeteners and other elements known to be harmful, so as to achieve a diet in pregnancy optimal”, he says.
At this stage, you must also add the intake common fiber and water, and therefore recommends to increase the consumption of water in 1 to 2 vessels per day, in order to avoid the common problems of constipation and its complications.
The cravings can also generate problems. “Here it is important to be attentive to recognize the excessive intake of any type of food in particular, as in the case of cravings repetitive for the same type of food, since that could prevent that is to consume other food sources that allow the supply of all the required nutrients,” he says.
Another important caution in the diet before and during pregnancy is to avoid the infusions, with a recognized association with the weakening of the processes involved in the maintenance of pregnancy. “This is the case of the boldo, the troupials, the mint, among many others, as well as avoid stimulant drinks such as mate or coffee. An infusion recommended for the pregnant woman is the rosehip or lemon balm for nausea, the peppermint for the headache, and the sheet tray to the cough,” he says.
Special care in the pregnancy-late
While the general care for those who are mothers are essentially the same at any age, the specialist of the University of the Pacific argues that it should consider the special demands that you may have a mother, in general, after the age of 40. “After 40 years it is common that difficulties that are typical of pregnancy, such as constipation and flatulence, being buffed. Also, the pathological abnormalities have a higher prevalence, such as increases in blood pressure, dysregulated glycemic and bone demineralization, so that it will always be advisable to go to a nutritionist for advice that will fit every situation, and has an excellent nutrition before and during pregnancy,” she suggests.
For example, the basic measures against constipation include increasing intake of vegetables (to provide fiber) and water, which also assists with the control of the pathological situations mentioned above. However, there are certain care. “There is that to consider a special attention to offering a food before and after pregnancy rich in fiber, or foods rich in calcium or iron, at times deferred with respect to nutritional supplements, so that the increase in the supply of fiber does not limit the absorption of nutrients that are required in greater amounts, due to the standard requirements of the pregnant woman, and the requirements increased of the mother is late”.
To finish, recommended to have a care in more detail in the selection of meals, ensuring the limitation in the intake of sodium, refined sugars and fats, the key for eating before and during pregnancy to be effective.