By Andris Vassilios *:
Good nutrition before and during pregnancy is a good start to the new life you will bring into the world. The old concept of "eating for two" no longer applies, while its place has been taken by the right balanced diet that is rich in nutrients necessary for the good health of the mother and the fetus.
What foods to choose:
• Bread, cereals, potatoes, rice, spaghetti, oatmeal: are foods that give energy and should be on the table daily.
• Fruits and vegetables: Eat at least five fruits and vegetables a day, they can meet your daily needs for vitamins and minerals necessary for good health.
• Meat, fish, legumes: this group gives good amounts of protein and iron. Eat red meat, chicken, fish, eggs, legumes.
• Milk and dairy: an essential source of calcium. Eat three servings of this group daily. One serving corresponds to 220 ml of milk, one bag of yogurt, 30 g. cheese.
To avoid constipation you should eat foods rich in fiber, such as bread and whole grains. Be sure to eat five servings of fruits and vegetables a day and drink at least 6-8 glasses of water daily.
To avoid the tendency to vomit and heartburn you should eat something when you wake up and do not fast for many hours. Cold meals are sometimes more tolerable than hot ones. Avoid strong odors when cooking. Have small and frequent meals and avoid fats and lots of spices.
Do you constantly feel hungry?
You may feel hungry between main meals. It is advisable to avoid snacks rich in fat or sugar.
You could try:
• Fresh fruits.
• Sandwich with grated cheese and lean meats or salmon and salad.
• Salads.
• Low fat yogurt.
• Dried fruits (eg plums, apricots, figs)
• Soups.
• Sweet cereals or muesli with milk.
• Juices without sugar.
• Bun with a slice of yellow cheese
Coffee - caffeine
High levels of caffeine in a pregnant woman's diet can also cause complications. Caffeine is found in coffee, tea, chocolate, as well as added to some soft drinks and "energy drinks". You can consume less than 200mg of caffeine per day (eg 2 instant coffees), keeping in mind that caffeine is found in foods other than coffee. Try decaffeinated tea and coffee, as well as plenty of water and juices.
Alcohol
Alcohol reaches the fetus through the placenta. Large amounts of alcohol consumption in pregnancy have been found to cause serious complications in the fetus.
Nutritional support during pregnancy will help the mother maintain and increase a normal weight during pregnancy and will aim to achieve health for herself and the newborn.
* Andri Vassiliou
Dietitian Nutritionist
www.cyprusdietcy.com