When or if you decide to customize your own diet during pregnancy, it is undoubtedly always a good idea to get inspiration from the 8 good dietary advices and the well-known food pyramid. Follow along below to learn more about these.
A customized diet plan is very important for you if you have been overweight or underweight before pregnancy. But if this is the case, we strongly recommend that you talk to your doctor or a nutritionist so that you can get the right amounts of food during pregnancy. This is because it is very unhealthy for you and the baby to go on a diet while you are pregnant.
1. Daily intake of fruits and vegetables: 600 grams
Fruits and vegetables are extremely important for all of us. These are foods that are packed with vitamins and minerals that we all depend on. The same goes for you as a pregnant woman, and even more so, as your child also needs these vitamins and minerals. Remember to consume at least 600 grams a day.
2. We recommend two weekly meals with fish
More specifically, this involves 350 grams of fish weekly. 200 grams of the 350 should come from fatty fish.
However, there are some exceptions for pregnant women. Pregnant women should avoid large predatory fish under all circumstances – why? It concerns the substance mercury. It is a substance that can have a fatal effect on your child, and therefore you should avoid fish with high levels of mercury. Fish with high levels of mercury: Tuna, ray, pikeperch, pike, perch, herring shark, swordfish, halibut, escolar, and oilfish. You can limit yourself to eating a maximum of one can of tuna per week during your pregnancy.
Additionally, the farmed salmon contains a very high level of the toxic substance dioxin. Therefore, the Food Authority recommends that women of childbearing age, breastfeeding, and pregnant women should limit themselves to one portion of farmed salmon per month – that is, about 125 grams.
You can also supplement your necessary intake of fish with fish oil.
3. Carbohydrates are important – remember potatoes, rice, and pasta – every day
Many forget potatoes, rice, and pasta today, especially pregnant women. Many forget how much energy, fat, and calories the baby in the womb uses. Everything you consume goes directly to your baby in the womb. Therefore, it is important that the carbohydrates you eat are healthy and important. When we talk about healthy carbohydrates, we naturally refer to potatoes, rice, and pasta. Potatoes contain more vitamins than rice and pasta while having fewer carbohydrates. If you want to eat pasta or rice, it would be a good idea if it is brown rice or whole grain pasta, as it is healthier.
Additionally, whole grain products are also very important. When we talk about whole grain products, we refer to oats, rye bread, crispbread, muesli, or possibly whole grain rolls.
4. Limit your sugar intake
Sugar is a major source of calories that goes directly in and is converted to fat as well as increases your blood sugar. Therefore, it should be limited as much as possible. It is typically recommended that no more than 10% of the energy you get from food should come from sugar. Always check the packaging of the products you consider buying.
5. Limit your fat intake
Fat is and will always be important for all of us. We cannot live without fat, but we can live without overdoing our fat intake. We need to watch our weight, and so should you as a pregnant woman, as your child may risk becoming overweight even during pregnancy.
Ways in which you can minimize the risk of this are by opting for lean meat. The same goes for low-fat milk and yogurt. When you fry food in a pan, use vegetable oil. If you follow these simple tips, you will adhere to the limit of a maximum of 25-35% daily fat intake.
That being said, you should remember to consume half a liter of milk daily. This is because milk contains a high level of calcium, which is important for your child's teeth, hair, and bones. If you do not like milk, you should take 500 grams of calcium in pill form.
6. A varied diet is important
It is always very unhealthy to eat the same food every single day. It is important to create some variation in your diet so that you get a wide range of minerals and vitamins.
7. Water is your thirst quencher
When you are pregnant, water is the best and healthiest source to quench your thirst. Our bodies, which consist of 60-70% water, benefit from it and are cleansed by the water from your tap. Additionally, water also contains some important minerals that we cannot do without.
8. 30 min. exercise daily
Just like for everyone else, it is also important for you as a pregnant woman to have a daily dose of exercise. Unfortunately, many women prioritize exercise low, and many end up with muscle weakness and severe overweight. Your body wants to be in good shape for when you give birth, as your body knows what it takes to give birth. It may sound strange, but your body is aware of the pressure it will be under when your child is to be born. Therefore, your body asks you to take care of it, so everything goes as it should.
Many women describe giving birth as being just as demanding as running a marathon or mountain climbing without food and drink for weeks. These are some harsh descriptions, so we encourage you to take some walks, cycle some routes, take the stairs instead of the elevator, and always try to get extra exercise wherever you can.
Constipation
Many women end up suffering from constipation during pregnancy, and we certainly want to help you avoid that. Constipation is caused by the many hormonal changes in the body and hormonal effects on the intestines. However, constipation can also very well be caused by very low activity. Therefore, it will always be extremely important for you to exercise and have a diet that includes many vegetables, as they contain a lot of fiber. Fiber is really important for maintaining good bowel function. In addition, doctors also recommend drinking 2-3 liters of water daily. This helps you to have a normal bowel movement.
It is important that you remember to ask for advice if you are unsure about something. The worst thing you can do is to act on your own if you are unaware of something. Therefore, always ask your doctor, midwife, or a nutritionist for advice regarding your diet.
