Eating Habits when you are Pregnant
Diet
Be aware of what you eat. Limit your intake of foods that are high in calories but low in nutrients, such as fatty or sugary foods, and supplement your diet with foods containing folic acid. Being overweight can cause problems during pregnancy. Similarly, being underweight can affect your reproductive cycle, and therefore your chances of conception. Check with the doctor to find out your ideal weight and once you have attained it, try to keep it stable. You should maintain your ideal weight even after conception with the most use of keto foods. Never diet during your pregnancy, because you and your unborn baby will be deprived of nutrients that are essential for physical and mental development.
Menu Planning
Eating well does not mean worrying about your calorie consumption. Rather, it means being aware of the quality and nutrition are essential for a healthy pregnancy and as long as you make sure you have the recommended daily intake of these, your body should be able to adjust to the demands of pregnancy.
When preparing and cooking meals during your pregnant months, it is important that you eat a wide variety of foods. Most foods supply different nutrients in varying quantities. By eating lots of different types of healthy Ketogenic foods, you are more likely to get your nutritional needs in the right amounts. Eating small meals frequently throughout the day rather than trying to cram your necessary dietary requirements into a few large meals- will help you to digest your food more effectively and provide you with more consistent energy. Below is a suggested menu of Keto Foods for one day. As it is a guide only, try to vary it with similar alternatives to suit your own tastes. A useful and enjoyable activity is to organize a “cooking bee” or “Ketogenic food” with other pregnant friends and neighbors.
BREAKFAST
Egg and wholemeal bread provide B and E vitamins, fiber, and iron. Yogurt flavored with fruits provides calcium, vitamins C, and fiber. A glass of orange juice provides vitamin C and necessary fluids. Bananas contain potassium, which aids iron absorption. Milk contains protein and calcium.
LUNCH
Broccoli and cheese soup contains folic acid, calcium, and protein. Potatoes are high in carbohydrates and fiber. Sardines provide calcium and vitamin D. Sticks of raw vegetables are filled with vitamins and minerals.
DINNER
Chicken is full of protein. Wholegrain rice provides carbohydrates. Adding vegetables will give a nutritional balance to the meal. For dessert, fresh fruit provides fiber with natural sweetness. Milk, cheese, and crackers provide calcium, potassium.
Eat regularly
Eating regularly means eating every 3-4 hours or so. It means taking three meals a day, but also snacks. This makes it possible to meet the needs of the mom without taking too large portions. You reduce the risk of nausea, vomiting, and heartburn. Eating regularly also allows you to have more energy and avoid fatigue in the middle of the afternoon!
Eat balanced Keto foods
By eating a balanced plate, the pregnant woman makes sure she has enough energy for herself and her baby until the next meal. Mom will, therefore, be healthier and the baby will be able to develop optimally. By eating a balanced plate, the pregnant woman makes sure she has enough energy for herself and her baby until the next meal. Mom will, therefore, be healthier and the baby will be able to develop optimally.
Keto food Eat with pleasure
Even if pregnancy sometimes comes with certain inconveniences, eating must remain a pleasure! So choose your meals according to your tastes and desires (sometimes strange) of the moment. Since what is consumed by the mom is also consumed by the baby, this is a good time to try new dishes.
Eating well during pregnancy
Dietary requirements change during pregnancy. Weight gain is not regular and should be monitored with a balanced diet adapted to the discomforts of a pregnant woman. Which foods to favor and which ones to avoid? Here is everything you need to know about eating during pregnancy.
What weight gain during pregnancy?
During a normal pregnancy, weight gain is on average 9 to 12 kg, for a newborn 3 to 4 kg. The rest is divided between the placenta and the other appendices, plus the constitution of a fat reserve which will be used during breastfeeding. Weight gain is not regular: very low in the first trimester, it must be on average 1.5 kg per month from the fourth month.
Monitoring weight gain during pregnancy is essential. Also, a suitable diet can prevent certain complications of pregnancy and health problems in the unborn child.
Protein Contribution
The recommended protein intake is 70 g per day for pregnant women. Food intake greatly exceeds them, except in women belonging to so-called “at-risk” groups: disadvantaged environments, special diets (veganism). Better to combine animal proteins (meat, fish, eggs, dairy products) and vegetable proteins (quinoa, lentils, nuts, chickpeas…). Discover our list of the most protein-rich plants.
Carbohydrates
The metabolism (assimilation by the body) of carbohydrates is profoundly changed during pregnancy, and glucose is very important for fetal tissue. It is necessary to favor slow sugars and distribute carbohydrates well during meals, especially at breakfast because the risks of hypoglycemia are very important after the night fast. A carbohydrate breakfast should provide 40 to 50 g of starch or 80 g of bread or 6 crackers or 60 g of cereals.
Foods to favor during pregnancy
The diet of pregnant women is often disturbed by small disturbances:
Nausea and vomiting: are common in the first trimester. It is then necessary to split the food into small snacks to be taken every two hours, avoiding falling into the snacking of sweets which quickly leads to a food imbalance.
Impetuous cravings and food disgust: they must be respected by favoring the coveted food and by proscribing objects of disgust … It is possible provided you try to balance food as well as possible.
Heartburn and digestive disorders: do not leave the stomach empty when dividing the diet, avoid acidic foods, avoid irritating plant fibers (leeks, asparagus, dried vegetables, dried fruits), avoid coffee, tea, pepper, mustard, and spices.
Constipation: consume plenty of fresh fruits and vegetables, applesauce, prunes, and mild laxative foods for breakfast (puffed wheat, orange juice), and drink plenty of water.
Stay Healthier Note
It is recommended that you eat three energy equal meals each day, plus two light snacks. Also, the pregnant woman must take care to respect the food balance by insisting on the contributions in carbohydrates, iron, and calcium.
Finally, the prescribed nutritional supplements (vitamin D and iron) must be taken regularly. Please note that taking poly vitamins without the advice of a doctor is prohibited.
