Health 11 keys to healthy nutrition for you and your...

11 keys to healthy nutrition for you and your baby

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“My name is Odile Fernandez, I am a family doctor, ovarian cancer survivor and mother of three children Nacho, Iker and Eite “.

This is how the author of My child eats healthy is presented in the prologue of the book, a complete manual on how to feed children well and what insists on the importance of starting to eat well from pregnancy. Because in pregnancy not everything works in the diet. These are her keys.


The first thousand days

Pregnancy and the first two years of a child’s life are the most important part of his development.

Therefore, says the doctor, it is scientifically proven that everything we eat during pregnancy and how we feed it 730 days after birth, “They determine your health, well-being, and the development of your brain, and it’s key to your healthy lifestyle afterward.”

After he gave us the keys for our children to eat healthy, now he explains how we should feed ourselves before birth, when they completely depend on our diet, to get the nutrients they need to thrive.

15 tips from a food expert for kids to eat healthier

1. You don’t have to eat for two

Many women think that since they are fat they can consume caloric foods, and they really have to continue opting for a healthy diet and trying not to gain more kilos than necessary.

Women who gain too much weight are at higher risk of preeclampsia, gestational diabetes, and having a cesarean delivery.

In addition, it also appears to affect the child’s metabolic and cardiac risk and a reduction in the child’s cognitive function.

2. Do not abuse fast absorbing carbohydrates

To avoid children who are overweight at birth and obese in childhood, blood glucose levels, which are raised with white bread, rice, or candy, must be kept at bay.

3. You have to hydrate often

Drinking water and infusions frequently can help prevent premature labor. dizziness, constipation, urinary tract infections and headaches.

Avoid sugary drinks.

4. Reduce coffee intake

It is not prohibited, but It is not recommended to consume more than two cups a day or what is the same, 200 mg of caffeine. This recommendation also extends to tea, cocoa, chocolate and caffeinated beverages.

High consumption is associated with low birth weight and an even higher risk of childhood leukemia and brain tumors.

5. Not a drop of alcohol

It passes the baby through the umbilical cord and its consumption can cause fetal malformations, such as heart defects or neural tube defects.

But it also affects behavior and learning.

What the mother drinks, reaches the baby: not a drop of alcohol in pregnancy

6. Prohibited foods

  • Raw milk or cheeses made with raw milk.

  • Raw eggs or dishes prepared with raw eggs (such as mayonnaise).

  • Raw fish, if it has not been frozen before, so as not to contract the anasakis.

  • Certain large fish, which may be contaminated with mercury: swordfish, shark, bluefin tuna …

  • Raw meat, viscera, pâté and sausages if we are immunized against toxoplasmosis.

18 foods that are banned during pregnancy and can harm your baby

7. Essential foods

Food in pregnancy
  • Fruits and vegetables. They are rich in Vitamin C and folic acid, very important nutrients during pregnancy.

You find vitamin C in citrus, strawberries, broccoli, tomatoes … You need at least 70 mg daily.

It is recommended to take 0.4 mg of folic acid. Green leafy vegetables and legumes help.

  • Whole grains. Quinoa, oats, rice … They provide iron, vitamin B, fiber and protein.

  • Proteins In addition to meat, you should regularly consume legumes, nuts, fish, seeds and eggs. They are essential to form the organs of our baby.

  • Foods rich in calcium. They help form your bones: yogurt, kefir, citrus, sardines, almonds …

The 24 most recommended foods during pregnancy but always beneficial

  • Foods rich in fiber. Through fruit, vegetables, legumes and cereals we can add the 25 g of daily fiber necessary, to prevent, for example, constipation.

  • Food rich in iron. We need to get 30 mg of iron a day, especially during the third trimester, to avoid anemia. It is better absorbed by integrating these foods into the diet: clams, eggs, legumes, aged cheeses, sesame …

  • Foods rich in Omega 3. To improve the development of the baby’s brain and nervous system. It also prevents postpartum depression. That is why flax and chia seeds, nuts, blue fish and organic eggs cannot be missing from your diet.

8. Follow the Mediterranean diet

It is the healthiest and should be the protagonist of our diet throughout life.

It is based on the use of extra virgin olive oil as the main fat and on foods of plant origin (fruits, vegetables, legumes, mushrooms, seeds, olives and nuts. The food is seasoned with aromatic herbs and spices.

It also involves consuming a lot of fish and eggs and red meat in a moderate way. Priority is given to stews prepared with legumes, vegetables and cereals, and bread and whole foods are frequent. And, of course, to drink, water.

Among its benefits for pregnant women and for babies:

  • Provides all the necessary nutrients.

  • Prevents the onset of gestational diabetes.

  • It favors the growth and development of the baby.

  • Helps prevent spina bifida.

  • Strengthens the immune system.

  • Helps prevent asthma, allergy and atopic dermatitis problems in children.

9. Vegetarian diet

The American Academy of Nutrition and Dietetics states that vegetarian and vegan diets can be followed during all stages of life, because they are healthy, nutritionally adequate and are beneficial for health.

Understanding that the vegetarian diet is based on a high consumption of vegetables, fruits, whole grains, legumes, nuts and seeds, lThe only precaution that a pregnant woman who follows this type of diet should take is to take a vitamin B12 supplement., which must be prescribed by the doctor.

Children weigh less at birth, mothers gain less weight, and provide more magnesium and folate.

Are you a vegetarian?  This is how you should feed yourself to have a healthy pregnancy

10. Reduce nausea and vomiting with food

They are one of the discomforts of pregnancy, suffered by up to 80 percent of women. But you can also reduce its effects with some basic tips:

  • Consume cold food, since hot food often triggers the reflux of vomiting.

  • Take something as soon as we wake up. It is a good help to drink the juice of a diluted lemon in the water, before getting out of bed to relieve morning sickness.

  • Eat little and several times a day.

  • Opt for infusions with ginger or add it to stews or smoothies.

  • Avoid fried foods and barbecues.

11. And to prevent burning?

This is an anti-acidity menu proposal:

  • Breakfast: oat flakes with seeds and nuts.

  • Mid-morning: plain yogurt with chopped fruit (watermelon, for example).

  • Food: vegetable cream and sweet potato with steamed fish.

  • Snack: fruit smoothie.

  • Dinner. Vegetable ramen and fruit vegetable jellies.

25 foods to help keep heartburn at bay

Photos | iStock

In Babies and More | These are your ‘allied foods’ to relieve the most common discomforts in pregnancy, 29 foods that will help you avoid constipation and recipes to prepare them

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