A balanced diet during pregnancy, apart from giving your baby a good start, can help prevent various diseases in the long term.
According to the British and American Diabetic Association, women of childbearing age are advised to eat a variety of foods from all food groups to obtain a wide range of nutrients to ensure the healthy development of the developing fetus.
Reduced intake of certain nutrients such as folic acid during pregnancy is associated with increased chances of developing neural tube defects, placental abruption and low birth weight.
For the pregnant woman, the composition and distribution of calories during the day is of great importance in order to prevent hypoglycemia, which is common.
In other words, a dietary regimen with small and frequent meals is recommended, including breakfast, lunch, lunch, afternoon, dinner and before bed.
Even during pregnancy, hypocaloric, ketogenic, and very low-carbohydrate diets are prohibited because they have been associated with stillbirths.
Also, very important during pregnancy is the intake of omega-3 fatty acids.
These fatty acids found mainly in marine fish positively affect the development of visual acuity, cognitive ability, completeness of sleep, and the intelligence of the infant after birth.
Even these fats also reduce premature births, lengthen the duration of pregnancy and slightly increase the birth weight of the newborn.
In general, the diet during pregnancy should not differ in essence from the healthy diet that should be followed throughout the life of the woman.
That is, the pregnant woman should not eat for two.
Below are the recommendations for each food group
MILK GROUP
3-4 servings (cup) of skimmed or semi-skimmed milk per day are recommended.
A serving is: 1 cup milk (0-1.5% fat)
1 cup sour milk (0-1.5% fat)
1 yogurt (0-2% fat)
Adequacy in the required calcium during pregnancy is very important for the bone density that the child will develop later.
In addition, dairy products are particularly beneficial, because they supply the body with large amounts of nutritional components, while they contain relatively few calories.
GROUP OF VEGETABLES AND FRUITS
5 or more servings of various vegetables or fruits daily are recommended.
One portion corresponds to 1 bowl or one fruit.
It is recommended that the pregnant woman's diet contains a wide variety of seasonal vegetables and fruits because they are rich in vitamins, trace minerals, antioxidants and beneficial phytochemicals that are essential for the healthy development of the developing fetus.
It is important to emphasize that vegetables are an important source of folic acid, a vitamin of the B complex, which plays an important role in the development of the neural tube of the fetus.
Important sources of this vitamin are lettuce, spinach and dark green leafy vegetables in general.
CEREAL BREAD GROUP
Around 6 – 10 servings per day from the bread and cereal group are recommended.
One portion corresponds to ½ cup (cooked) or 30 g. bread.
This group includes bread, cereals (whole wheat), pasta, rice, potatoes, legumes, legumes.
In addition to energy, these foods provide vitamins, minerals, trace elements and fiber and should accompany all meals in moderate amounts.
MEAT TEAM
About 2 servings/day are recommended from the meat group.
One serving corresponds to approximately 90 g.
Ideally, most meals of the week should be lean protein foods, such as poultry, lean meats, fish and (low-fat) cheeses.
Fish is recommended frequently (twice a week or more) including oily fish.
Even the fish is recommended to be varied with a preference for small fish, as they have a much lower risk than large ones of being infected.
FAT & SWEET GROUP
From this group it is recommended to consume as little as possible because increased fat intake is considered by many today as a factor in excessive weight gain in pregnant women.
It is also very important to avoid ω-6 type fats found in seed oils, margarine, phytin with which mayonnaise, puff pastry, cheese pies, sausage pies, doughnuts, chips, shrimps, processed cereals, croissants, fast food snacks, etc. are prepared. etc., instead prefer omega-3 fats found in fish oil, nuts, wild greens, leafy green vegetables and nuts.
Furthermore, studies show that a high intake of omega-6 fats disrupts the proper ratio of the omega-6 to omega-3 fraction, which is associated with an increased incidence of atherosclerosis, obesity, hypertension, type 2 diabetes and inflammatory diseases.
Which foods are not recommended because they are rich in fat and calories:
a. Foods rich in "bad" fats:
- snacks or fast food
- chips or shrimp etc.
- fried
- fat sausages
- fatty meats
- bugs
- souvlaki pie (baked in fat)
- cheese pies
- pizzas
- donuts (sweet and savory)
|
- croissants (sweet and savory)
- cookies rich in fat
- chocolates
- pastes or sweets rich in fat
- cream or whipped cream
- mayonnaise
- butter
- seed oil
- margarine
- phytin
|
Which foods are preferred in moderate amounts, i.e. are "good" fats?
- tahini
- olives
- olive oil
- ω-3 fatty acids (fish, nuts, etc.)
Finally, the main recommendation given for fat is that it should be used in moderation and that both saturated and omega-6 fats (including trans fats) should be limited, while the majority of dietary fat should be in the form of olive oil as well as type ω-3 fats.
How much weight should a pregnant woman gain during pregnancy?
|
Weight before pregnancy
|
Minimal weight gain
|
Maximum weight gain
|
| Women with BMI < 19.8 (low) |
12.5 kg
|
18 kg
|
| Women with BMI < 19.8 -26 (normal) |
11.5 kg
|
16 kg
|
| Women with BMI 26 -29 (high) |
7 kg
|
11.5 kg
|
| Women with BMI* 29+ |
7 kg
|
7 kg
|
*The BODY MASS INDEX (BMI) which we calculate by dividing the body weight (kilograms) by the square of the body height in meters).
Should a pregnant woman take supplements?
Yes, iron, folic acid and calcium supplements are necessary. The pregnant woman's Recommended Dietary Allowances (RNIs) for these nutrients are (always as directed by your doctor):
| IRON* |
30 mg/day
60-129 mg/day (in case of pre-existing anemia or created during pregnancy) |
|
| FOLIC ACID** |
600 µg/day |
X 3 (if the stigma of Mediterranean anemia is present) |
| CALCIUM |
1000 mg/day |
|
*Iron is recommended to be taken in at least 2 doses between meals and not with milk, coffee or tea. Iron in the form of Ferrous Salts is probably the most absorbable form.
**Pregnant woman can increase the amount of folic acid by consuming foods such as bread, cereals, whole grain nuts, dark green leafy vegetables, lentils, egg yolk, tomatoes, prunes, etc.
Below is a list of foods that can be harmful to the health of the fetus and it is good for the pregnant woman to know:
- Peanuts and allergies: According to the American Academy of Pediatrics (AAP), if both parents have an atopic disease (allergy), then peanuts (or products that may contain them) should not be included in the pregnant woman's diet, as long as she is pregnant, but and during breastfeeding. To prevent a possible allergy of the baby.
- Caffeine: Recent studies have shown that large amounts of caffeine may increase the chance of early miscarriage. The consumption of foods and drinks that may contain some amount of caffeine such as coffee, coke, energy drinks, tea and chocolate should be kept to a minimum. For this reason, it is not recommended to drink more than one cup a day (1 cup of coffee or 2 Coca-Colas).
- Listeria: These bacteria can harm your unborn baby. For this reason, foods that may contain this bacteria should be avoided:
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- Soft cheeses such as Brie, Camembert, Roquefort
- Unpasteurized dairy products
- All kinds of pate
- Ready market salads such as Russian, pre-prepared, pre-cut commercial salads
- Prepared foods that may be insufficiently reheated.
SAMPLE HEALTHY EATING PLAN IN PREGNANCY
MORNING
- 1 cup milk (light) 240 ml or yogurt 200 gr (1 -2% fat)
- 30g wholemeal bread or 20g barley nut or ½ cup wholemeal cereal (eg Quaker, All bran flakes, All bran, Fitness, Weetabix)
- ½ fruit (eg ½ banana or 1 tablespoon raisins)
BREAKFAST
- 40 gr cheese (10 – 17% fat) or 1 egg and 20 gr cheese
- 50 gr wholemeal bread or 40 gr barley nut
- lettuce or tomato
12.00
- 1 fruit or ½ cup juice (from fresh fruit) + iron supplement
NOON
- 120-150 gr meat (lean) or chicken or fish* or 2 eggs and 40 gr cheese
- seasonal vegetables**
- 2 teaspoons of oil
- 150 gr pasta or rice or potatoes or legumes** or oil (herbs)
- 15-30 gr wholemeal bread or 20 gr barley nut
- 1 fruit + iron supplement (1 hour after meal)
AFTERNOON
- 1 cup milk (light) 240 ml or yogurt 200 gr (1-2% fat)
- 1 fruit or a small sweet (e.g. spoon sweets, jumbeki, walnut pie, melomakarona, etc.)
NIGHT
- 100 – 120 gr meat (lean) or chicken or fish or 2 eggs
- season's vegetables
- 1-2 teaspoons of oil
- 100 – 150 gr pasta or rice or potatoes or legumes or oil (herbs)
- 15 gr wholemeal bread
- 1 fruit
BEFORE SLEEP
- 1 cup of milk (light) 240 ml
CALORIES 2,500 Kcal
*fish 3 times/week (for the reasons mentioned above)
**vegetables and fruits you eat in quantity (raw, roasted, boiled, cooked, dried fruits, etc.) contain vitamins, minerals, trace elements, antioxidants, beneficial phytochemicals, soluble fiber, as well as many other nutritional components that still we don't know
*** legumes 2 times/week
****exercise is recommended daily, e.g. ½ – 1 hour walk/day
EVANGELIA KOLIA
Head of Clinical Dietitians
