Pregnancy is an exciting and delicate phase in a woman’s life in which hormonal changes can induce modifications that profoundly alter a woman’s mental and physical balance, affecting or influenced by her nutritional status.
In fact, hormones critical for fetal growth and development are the architects of most of the adverse pregnancy effects such as:
- Gestational diabetes
- Hypothyroidism
- Anemia
- States of inappetence due to nausea or ravenous states.
Let’s find out together some of the major risks related to nutrition and some useful tips on how to have proper nutrition during the stages of pregnancy:
GESTATIONAL DIABETES
Increased blood sugar concentration may appear for the first time in pregnancy with consequences for fetal development. The main risk factor is the mother’s state of obesity before pregnancy, so it would be important to undertake a slimming nutritional course first.
There are no striking symptoms of diabetes so fasting blood glucose testing and if necessary a glycemic load curve is always recommended.
In case it is diagnosed, it is important to undertake a diet low in simple sugars and saturated fats that is normocaloric or slightly hypocaloric. Essential is the presence of complex carbohydrates and fiber for insulin regulation.
Another very important aspect is constant aerobic physical activity (brisk walking, water aerobics, etc.) 4-5 times a week.
If it is necessary, the endocrinologist will prescribe insulin to keep it under control, but remember that so much can be done with prevention.
HYPOTHYROIDISM AND PREGNANCY
Thyroid dysfunction extremely common in the population, especially among women in general, may first occur in pregnancy. The role of the thyroid gland is very important for our health by releasing hormones that are essential for metabolic activities, from body growth, metabolism, cardiovascular function, bone growth, fertility, mood etc.
It should be kept in mind that hypothyroidism also has negative effects on the accumulation of adipose tissue, with concomitant decrease in lean muscle mass, a situation that is as much as possible to be limited. Others may be side effects on mother (increased heart rate) and baby (reduced fetal development), so it is good to keep its functionality monitored.
One factor on which thyroid function depends are iodine first and then selenium.
Therefore, a good daily intake of iodine through certain foods such as fish, shellfish, seaweed, dried fruits, and iodized salt is important.
To prevent weight gain related to reduced thyroid function, a diet low in saturated fat and simple sugars is recommended; fiber and protein should be implemented instead.
HEALTHY NUTRITION IN PREGNANCY FOR ALL
Regardless of pathological situations such as those described above or others, it is necessary for the mother to pay special attention to the quality and quantity of what is eaten during the 9 months of gestation. What you ingest will go to make up the building blocks of a new person, and our bodies must provide the tools to be able to build it to the best of our ability.
Food quality is a key aspect: we set a varied regimen in which there are 5 servings of fruits and vegetables per day, with a good amount of breads and cereals, preferably whole grains, and quality protein sources, such as fish, unprocessed meat, legumes, and eggs. Limit the use of prepackaged and fast food meals, which are high in saturated and hydrogenated fats.
The amount is to be limited the first months of gestation. Our bodies do not require more than what they used to require until the second trimester, in which we estimate a requirement of about 300 calories more (a scant two ounces of pasta), gradually rising in the third trimester to 500 calories of lactation. So moms, let’s forget about “eating for two”!
Pregnant women with nausea and stomach acidity suffer from a different issue. The general advice is to have small, light meals, preferring complex carbohydrates and vegetables, limiting fattier proteins. Every 3 hours take a scant glass of water and a piece of bread/cracker/pinzimonio of well-washed vegetables to limit acidity.
Every body responds differently so the advice is to listen to yourself and rehearse to figure out what makes you feel better. If the problem persists beyond the first trimester or if it is very severe, get advice from your doctor to undertake pregnancy-appropriate treatment.
Special attention should be given to iron, which is often deficient in pregnancy. Before you need to resort to supplementation, the advice is to prevent with nutrition.
So abound in green leafy vegetables (spinach, chard, chicory…), legumes, whole grains (spelt, barley…) , but also horse meat ( low in fat and rich in iron) or a slice of veal once a week. These foods accompany them with vitamin C (lemon, tomato or kiwi) and never pair them with cheese. If you are good and lucky, you will avoid unpleasant integrations with these simple recommendations!
The general advice is always to abolish do-it-yourself especially in pathological situations, but have yourself followed by a specialist in dietetics who will be able to best fit your needs with your medical history.
