In the first trimester of pregnancy, weight gain is primarily due to the growth of the uterus and the increased blood volume in circulation, which together should not exceed one kilogram in terms of overall weight gain. For this reason, it is not necessary to increase energy intake. From the second trimester onwards, however, with the progressive increase in maternal tissues and fetal growth, there is a need to increase energy intake by approximately 300 kcal daily. This figure refers to a woman who starts pregnancy at a healthy weight and exercises regularly. In the last trimester, with the further increase in placenta volume and fetal growth, the additional caloric requirement should be around 450 kcal daily.

WHAT ARE THE ESSENTIAL NUTRIENTS DURING PREGNANCY?

First, carbohydrates must be included in the diet, as they represent the primary source of energy. Naturally, it is essential to choose those with a low glycemic index such as pasta (always choose whole-wheat and consume about 60/70 grams, never accompanied by other types of carbohydrates such as focaccia, bread, potatoes), legumes, rice (50 grams weighed raw and strictly whole-grain). Avoid consuming simple sugars, such as those in sweets or ice creams, or those present in fruit juices or soft drinks, whose consumption could lead to imbalances and, in the worst cases, even cause gestational diabetes.

In addition to carbohydrates, fiber should also be included, which is the part of food that is not available for energy purposes but plays an important role in bowel function. Guidelines recommend a daily intake of about 30 grams of fiber. During pregnancy, intestinal compression is often observed, which can promote constipation. Fiber helps create bulk and properly nourish the intestinal bacterial flora.

Regarding fats, these should represent about 25% of the daily energy intake, and only 10% should consist of saturated fatty acids. It is therefore important to favor the consumption of extra virgin olive oil, or use hemp seed oil to dress salads or cooked vegetables, without subjecting it to high temperatures to avoid altering its valuable profile of polyunsaturated fatty acids. Throughout pregnancy and, subsequently, during breastfeeding, it is important to introduce essential fatty acids, which are a group of nutrients that cannot be synthesized autonomously by the body but must necessarily be introduced through diet. Essential fatty acids are found in fish: for this reason, it is recommended to regularly consume lean fish such as cod, hake, trout, sea bream, dogfish, sole, gilt-head bream, preferably cooked en papillote, steamed, or stewed.

 

OMEGA 3, ESSENTIAL NUTRIENTS FOR BABY'S DEVELOPMENT

The availability of omega-3 fatty acids influences their utilization by the fetus. It has long been known that throughout pregnancy, and particularly from the second trimester onwards, there is a considerable transfer of fatty acids from the mother to the baby; these precious nutrients are mobilized from maternal tissues via the placenta. Omega-3 fatty acids are of fundamental importance for the proper development of all tissues, the central nervous system, the cardiovascular system, and the visual apparatus. The consumption of foods rich in omega-3 fatty acids by the mother is important not only during pregnancy but should continue until the end of breastfeeding. Firstly, their presence ensures adequate formation of new tissues, because these substances are an integral part of cell membranes. Furthermore, they ensure that the fetus has a higher birth weight and, above all, they are able to reduce the risk of premature births and the incidence of postpartum depression. Studies conducted at the Royal Postgraduate Medical School in London have irrefutably shown that during pregnancy, a woman's brain is subject to a progressive loss of volume. It does not seem to be the number of cells that varies, but their size: a possible explanation is that, if reserves are insufficient, the fetus absorbs via the placenta the supply of fatty acids and phospholipids necessary for the development of its nervous system.

 

An adequate intake of proteins is also of fundamental importance for a healthy pregnancy. Noble proteins, those of animal origin, should be prioritized and can be obtained by consuming milk, eggs, or meat (always organic).
One-third of pregnant women show some degree of anemia, and in turn, iron is an antagonist of other trace minerals, such as zinc, which is often deficient both during pregnancy and breastfeeding.

WHAT TO EAT DURING PREGNANCY? HERE ARE ALL THE ALTERNATIVES FROM BREAKFAST TO DINNER

Here are some options for a balanced diet rich in all the necessary nutrients for expectant mothers.

For breakfast, you can choose from several alternatives:

• A cup of semi-skimmed milk (for those who tolerate milk), 2 slices of wholemeal rye bread with a thin layer of sugar-free jam, 3-4 almonds.
• A pot of plain yogurt without added sugar, two tablespoons of whole bran (or two tablespoons of fine oat flakes), a seasonal fruit (or a fresh juice), 3-4 almonds (or a tablespoon of shelled hemp seeds). This breakfast can be accompanied by tea or herbal tea of your choice.

Never forget snacks, which help you arrive less hungry at the next meal. There are many alternatives; for example, you can choose a yogurt and some pine nuts or a fruit salad (without added bananas), 2 whole-grain rice cakes or millet cakes with a thin layer of olive pâté or half an avocado in slices, or a juice blend with apple, carrot, and fennel. Again, this can be accompanied by tea or herbal tea of your choice.

 

At lunch, start your meal with vegetables, for example, finely chopped mixed salad, vegetable crudités with dip, or grilled vegetables. Of course, you need to make sure you have washed the vegetables very thoroughly if you intend to eat them raw. Afterwards, you can eat pasta or whole-grain rice dressed with a light vegetable and fish sauce (some healthy and tasty combinations can be cherry tomatoes and tuna or cuttlefish, eggplant and cherry tomatoes with salmon, light spinach pesto with ricotta and pine nuts).

For dinner, first eat a vegetable purée (with carrots, pumpkin, leek, potatoes) or sautéed vegetables. You can then continue with lean fish en papillote with olives, capers, and cherry tomatoes, accompanied by steamed potatoes (maximum 100 grams) or 50 grams of basmati or Venus rice dressed with a little extra virgin olive oil.
1-2 times a week, you can vary your dinner by preparing a slice of organic turkey or chicken meat, accompanied by 2 slices of wholemeal or rye bread.