{"id":14558,"date":"2016-03-16T16:37:00","date_gmt":"2016-03-16T16:37:00","guid":{"rendered":"https:\/\/borges1896.com\/in-en\/blog\/diet-follow-youre-pregnant\/"},"modified":"2016-03-16T16:37:00","modified_gmt":"2016-03-16T16:37:00","slug":"diet-follow-youre-pregnant","status":"publish","type":"post","link":"https:\/\/borges1896.com\/in-en\/blog\/diet-follow-youre-pregnant\/","title":{"rendered":"What diet to follow if you\u2019re pregnant"},"content":{"rendered":"<p>If you\u2019re pregnant or planning a pregnancy, it\u2019s important to pay attention to what you\u00a0eat. Ignore any fads and follow a varied, balanced, healthy diet.<\/p>\n<p>You should note the following points, bearing in mind the changes that your body\u00a0undergoes during a pregnancy:<\/p>\n<h5><span style=\"color: #ff0000;\">Follow a healthy diet. <\/span><\/h5>\n<p>The proper diet during a pregnancy is not very different to a\u00a0normal healthy adult diet. It should be rich in complex carbohydrates (pasta, rice,\u00a0pulses), with plenty of wholewheat cereals, fruit, vegetables, fish, fibre and water, but\u00a0low on animal fats.<\/p>\n<h5><span style=\"color: #ff0000;\">Folic acid. <\/span><\/h5>\n<p>This vitamin is key for brain and spinal cord development, so expectant\u00a0mothers need to make sure they get enough. You\u2019ll find it in tomatoes, beetroot, peas\u00a0and spinach.<\/p>\n<h5><span style=\"color: #ff0000;\">Calcium. <\/span><\/h5>\n<p>Pregnant women need about 1,000\u00a0mg of calcium a day, which is equivalent\u00a0to about 3 glasses of milk or 4 yogurts. Calcium is vital for forming bones and teeth. If\u00a0mothers don\u2019t get enough, the foetus will take it from the mother\u2019s own bones, making\u00a0them weaker.<\/p>\n<h5><span style=\"color: #ff0000;\">Iron. <\/span><\/h5>\n<p>During a pregnancy, the volume of blood increases, and with it demand for iron,\u00a0rising from 15\u00a0mg a day to almost double. Anaemic mothers will feel weaker and are\u00a0more likely to suffer infections. Iron is easier to absorb from red meat than vegetables,\u00a0although it helps to accompany vegetables with protein and vitamin C.<\/p>\n<h5><span style=\"color: #ff0000;\">Omega 3 fatty acids. <\/span><\/h5>\n<p>Important for brain development and an excellent source of\u00a0healthy fat. You\u2019ll find them in blue fish (which also add another vital nutrient for\u00a0pregnancies: protein) and in nuts.<\/p>\n<h5><span style=\"color: #ff0000;\">Choose the right fish. <\/span><\/h5>\n<p>Fish can be contaminated with toxic chemicals, so it\u2019s best to\u00a0opt for small species, such as red mullet, sea bream, mackerel or sardines.<\/p>\n<h5><span style=\"color: #ff0000;\">Watch out for Listeria. <\/span><\/h5>\n<p>Listeria is a bacteria found in food. The risk of infection for\u00a0pregnant women is twenty times greater than usual. You should avoid eating raw and\u00a0smoked fish, undercooked meat, cheeses made from unpasteurised milk, homemade\u00a0mayonnaise and any recipe with semi-raw eggs. You should also wash all vegetables\u00a0well.<\/p>\n<h5><span style=\"color: #ff0000;\">Cut out all alcohol and cut down on caffeine. <\/span><\/h5>\n<p>Both substances are passed on to the\u00a0foetus, which takes longer to eliminate them than adults.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re pregnant or planning a pregnancy, it\u2019s important to pay attention to what you\u00a0eat. Ignore any fads and follow&#8230;<\/p>\n","protected":false},"author":2,"featured_media":14559,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3106],"tags":[],"class_list":["post-14558","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What diet to follow if you\u2019re pregnant - Borges India<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/borges1896.com\/in-en\/blog\/diet-follow-youre-pregnant\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"What diet to follow if you\u2019re pregnant - Borges India\" \/>\n<meta property=\"og:description\" content=\"If you\u2019re pregnant or planning a pregnancy, it\u2019s important to pay attention to what you\u00a0eat. 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