When you are expecting and you are curious about the question: yogurt during pregnancy in the first trimester. You will find numerous helpful details on this topic, as well as tips, advice, opinions, and answers to be able to questions concerning being pregnant, right nutrition and diet habits.
Updated to: Wednesday, February 3, 2021 16:11:21 In pregnancy, it is not recommended to take sausages, such as ham or chorizo, due to the risk of toxoplasmosis.
On the contrary, there is much talk about the foods that a pregnant woman should not eat because they have a direct impact on her health and that of the fetus , but which ones are prohibited due to the risk they entail? Gloria Gálvez, head of the High Risk Pregnancy Unit of the GINE4 Team – HM Hospitales , classifies the recommendations into three parts:
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Prevention of toxoplasmosis. It is not recommended to take undercooked or raw meats, or uncooked cured sausages (Serrano ham, chorizo, loin, etc.). If the patient is immune to toxoplasmosis, she can eat rare, but cooked meat . “You also have to be careful with vegetables that are eaten raw in salad, especially if they are stained with soil. For this reason, they have to avoid eating salads outside the home, where we do not know how to wash and prepare them . At home you can have salad without problem, if we carefully wash all the leaves one by one ”, says the gynecologist.
In this regard, Juan Ordás, director of the Assisted Reproduction Unit of Vithas International , explains that to avoid toxoplasmosis it is necessary to pay special attention to the way meat is cooked. “The parasite Toxoplasma gondii dies after 70ºC. However, it resists well freezing in the home refrigerator, although not industrial freezing (between 40 and 60ºC below zero), so that you could eat undercooked meat as long as it has been frozen at these temperatures ”, he says. < / p>
It is important to cook all foods very well, and especially meat, seafood and fish, as well as avoid smoked fish and shellfish (salmon, trout, cod, tuna, mackerel.) . Nor do you have to take raw meat derivatives (cooked if you can), such as frankfurters, or non-canned pâtés.
It is not recommended to eat soft cheeses such as feta, brie, camembert, and moldy pasta or with blue streaks, such as roquefort or cabrales . You can safely eat hard cheeses (such as cheddar and mozzarella), pasteurized spreads and creamy, as well as cottage cheese and yogurt. In order to eat soft cheese, it must be made with pasteurized milk, since the pasteurization process (or other similar thermal processes) would kill the bacteria.
The gynecologist insists on “not drinking raw milk or eating food or dishes prepared with this raw ingredient. Most of the dairy products manufactured in Spain are previously pasteurized. We should avoid these unlabeled products for sale in markets or of which we do not know their origin ”.
It is recommended to drink skimmed or semi-skimmed milk during pregnancy.
What foods should be eaten in moderation?
Gálvez advises avoiding excessive consumption of foods rich in fat, sugar (industrial pastries, soft drinks, sugar, etc.) and salt (for example, snacks).
In addition, the expert offers a series of dietary advice during pregnancy:
- Low calorie diets should not be followed during pregnancy.
- Respect meal times.
- A healthy and balanced diet is carried out with frequent and not very abundant intakes. Four to five small meals a day are recommended.
- Eat dairy products skimmed or semi-skimmed.
- Increase the consumption of fruits and vegetables. In this way, it is possible to cover the nutritional needs of vitamins and minerals without gaining excessive weight.
- Avoid snacking between meals.
- Take protein at least three times a day.
- In addition to its caloric content, alcohol is detrimental to the health of the fetus and carries serious risks for its development.
If they have nausea, vomiting or heartburn
“Nausea and vomiting of pregnancy usually occur unrelated to food, so foods or smells that some pregnant women feel good, others can feel bad -the patient knows perfectly what is not convenient for her-“, says the specialist. In general, avoid very greasy or highly elaborated products.
Dairy and liquids are not usually tolerated. It is recommended to eat foods with rapidly absorbed sugars in the morning, such as bread or cookies.
For years, ginger tea has been recommended to pregnant women as a natural solution to a symptom as common as nausea and vomiting in the first trimester. It is best to consume it fresh , and not in capsules, since it is important to respect a dose that does not exceed 1,000 mg.
While to prevent heartburn and reflux it is essential to follow a a healthy and balanced diet, without abusing fried foods, sauces, sweets and other difficult products digestion. It should be eaten many times a day, not very abundant amounts. Five small meals a day are recommended. Eat calmly, chewing food well. Avoid lying down after a recent dinner, so it is advisable to have an early dinner.
Common doubts
Is it important to eat fish or will it be dangerous because it contains mercury?
Fish proteins rich in omega 3 are essential during pregnancy. The doses of mercury present in a normal portion of tuna or swordfish are not harmful to health. Salmon is not only a high-quality protein-rich food, but it is also an excellent source of omega 3 fatty acids. Compared with other fish, it has the advantage of containing low amounts of methylmercury.
Is it necessary to eat meat or does it have too much fat?
“Meats are necessary, although not essential, because they provide large amounts of protein and iron , two essential nutrients during pregnancy,” says Gálvez. Ordás adds that “it also provides cholesterol -necessary for pregnant women-, phosphorus, zinc, thiamine, riboflavin, nicotinic acid, folates and saturated fatty acids”.
However, depending on the cut of the meat, it can contain a lot of fat. “ The trick is to choose leaner options, such as sirloin, and avoid fatty ones (such as many minced meats and poultry skin) . When buying beef, choose the lean cuts. We must not abuse cold cuts and sausages, as they are richer in fat, “says the gynecologist.
And will the eggs have too much cholesterol?
In addition to containing more than 12 vitamins and minerals, eggs have proteins, which are essential for pregnancy. The cholesterol naturally present in eggs does not affect the pregnant woman. “In addition to being healthy, eggs are cheap, easy and quick to prepare, and very versatile. Just make sure you cook them well and avoid foods and desserts that contain raw eggs ”, says the gynecologist.
Should vegan or vegetarian pregnant women change their diet?
“Pregnant vegans or vegetarians do not need to change their diet, but they have to guarantee the intake of sufficient proteins of vegetable origin and they should take between 2,000 and 2,100 calories per day, ”says Gálvez.
On the other hand, they need vitamin B12 supplementation if they do not take milk derivatives in their vegetarian diet. This vitamin can also be found in some soy-based products, in some rice and oat milks, and in cereals. However, it is advisable to take a multivitamin that contains this vitamin, since it plays an important role in the development of the fetal brain.
Ordás concludes by emphasizing that “the fact that vegan women have had healthy children is of no use, since the long-term result should be assessed: mental and physical development and quality of offspring in subsequent generations.”
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