Nutrition at Every Life Stage: Pregnancy
PREGNANCY
Pregnancy is a time when nutritional requirements increase to cope with the demand of the growing baby.
A healthy diet and lifestyle is important for a healthy pregnancy, as they affect the health of both the mother and the baby.
The dietary recommendations for pregnant women are similar to those given to the general population, but there are some important details to know.
There is evidence that the poor nutritional status of the mother before and during pregnancy can affect the health of the child, not only in the short term but throughout life. This is called nutritional programming.
Important Pre-Pregnancy Nutrients:
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Vitamin D |
Dairy products, LC Tuna loin in oil, egg yolk |
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Folic Acid |
Green leafy vegetables, Arcor canned chickpeas, Arcor canned lentils, Arcor canned beans, Natural Break, whole grain cereals. |
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Vitamin B12 |
|
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Iron |
Red meat or dark green leafy vegetables with lemon or orange juice. |
Important Nutrients during Pregnancy:
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Extra calories: |
Have at least 4 meals a day. |
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Proteins |
Beef, chicken, pork, LC tuna, LC mackerel, milk, egg, cheese |
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Zinc |
Seafood, red meat, dairy products, eggs, whole grain cereals, Arcor lentils, Arcor beans, Arcor chickpeas. |
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Vitamin A |
Vegetables such as carrots, broccoli, pumpkin, spinach, cabbage and sweet potato or in milk, butter, cheese, egg yolk, liver and fish liver oil. |
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Vitamin C: |
Orange, tangerine, grapefruit, BC canned pineapple, broccoli, tomatoes, spinach, green peppers and cabbage. |
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Folic Acid: |
Green leafy vegetables, Arcor canned chickpeas, Arcor canned lentils, Arcor canned beans, Natural Break, whole grain cereals. |
|
Iron |
Red meat or dark green leafy vegetables with lemon or orange juice. |
10 Tips for a Healthy Pregnancy:
1. Eat energy-boosting foods based on cereals, preferably whole-grain, potato, sweet potato, LC canned corn, LC peas, LC lentils, LC chickpeas, LC beans, Presto Pronta Polenta.
2. Have at least 5 servings of fruits and vegetables a day. Examples of servings include 1 fruit, ½ cup of peaches, pineapple, pear or LC fruit cocktail, 1 dessert dish of raw or cooked vegetables.
3. Eat dairy products such as milk, yogurt, or cheese daily, preferably low-fat.
4. Eat at least one serving per day of lean meat, eggs, fish and other protein sources, avoiding raw products.
5. Regularly choose healthy sources of fat like Arcor Corn Oil, nuts and seeds such as Natural Break products, fatty fish such as salmon, LC mackerel in oil or water or LC tuna in oil or water.
6. Drink 2 liters of fluids a day, preferably water. If you are not drinking water, give preference to non-calorie options, such as BC juice powder.
7. Have 4 meals a day, breakfast, lunch, snack, dinner.
8. If many hours elapse between meals, eat snacks such as fruits, Natural Break, yogurt, Arcor nougat candy, Godet dessert, Cereal Mix cereal bar, etc.
9. Do moderate or light physical activity, as long as it is prescribed by your doctor.
10. Control your weight during pregnancy to prevent any complications.