Rule 1: A healthy and balanced diet
To avoid nutritional deficiencies for you and your baby, and to maintain your strength during childbirth so as not to become overly exhausted, you must ensure a balanced diet.
If you usually eat a varied and moderate diet, you don't need to drastically change your eating habits, because you already know what a healthy and balanced meal is! However, if your diet is high in oil and starch and low in fruits and vegetables, then you need to make more significant adjustments to your diet and increase your intake of the following foods:
Fruits and vegetables
In early pregnancy, extra caution should be taken when consuming fruits and vegetables: uncooked vegetables may be contaminated with parasites, so it is recommended to cook them thoroughly and avoid tasting them during the cooking process; alternatively, consult a doctor before eating them raw to retain more vitamins (cooking reduces vitamin content). Regardless, always wash and peel them carefully, and wash your hands thoroughly after handling fruits and vegetables.
High-quality protein
To maintain good muscle function, you need to consume high-quality protein (such as fish and meat) every day.
Correct carbohydrates
Choose "slow-release starches" that provide a stable amount of energy without causing a rapid spike in blood sugar. For example, replace sandwich bread with whole-grain bread; replace instant mashed potatoes with potatoes, lentils, or whole-wheat pasta; and replace candy with dark chocolate, as dark chocolate also provides extra magnesium. Finally, don't forget—enjoying the food is just as important!
Healthy fats
Fat is an essential nutrient for the production of cell membranes and the nervous system. Omega-3, in particular, cannot be synthesized by the human body and is mainly found in canola oil and oily fish (such as salmon and herring).
dairy
Dairy products are an important source of calcium, which is essential for bone formation. It is recommended to consume 2 to 3 servings daily.
Moisture
Water is essential for normal bodily functions, and the need increases with activity levels. It is recommended to drink at least 1.5 liters daily. You can determine if you are drinking enough water by checking your urine color: a light color indicates adequate hydration; a darker color suggests you need to drink more. It is recommended to choose spring water or mineral water that is high in calcium and magnesium.
Rule Two: Control Weight Gain
The idea of "eating for two during pregnancy" is outdated! While your calorie needs may increase slightly during pregnancy, your body can regulate these needs. There's no need for strict dieting, but also avoid excessive weight gain—it's equally important for both you and your baby.
At least three meals a day
Intentionally skipping meals will only cause your body to store more energy at the next meal "just in case." It is recommended to eat three meals a day. If you are experiencing morning sickness, you can switch to five small, balanced meals.
Chew slowly
Spend at least 20 minutes each meal sitting quietly and chewing slowly. This helps activate the "satiety" signal and prevents overeating.
Prepare healthy snacks
Preparing healthy snacks such as fruit, yogurt, cherry tomatoes, and raspberries can help you avoid eating high-calorie foods like cookies.
Avoid hidden sugars and fats
Hidden sugars and fats are often found in processed meats, vacuum-packed pastries, and ready-to-eat meals, and may be labeled as "simple sugars" or "saturated fats." This is a great place to rediscover the joys and benefits of home cooking.
Rule Three: Avoid high-risk foods and behaviors
Alcohol should be strictly avoided during pregnancy, but it's not the only dietary risk. Maintaining good hygiene in the kitchen and avoiding certain foods that may carry bacteria are equally important for protecting the fetus.
The following foods should be avoided as much as possible.
Avoid eating cold cuts of meat, meat sauces, foods made with raw milk, and blue or soft cheeses, as they may contain Listeria.
Food needs to be thoroughly washed and peeled.
Raw fruits and vegetables should be thoroughly washed and peeled to avoid the risk of Listeria or Toxoplasma gondii infection. It is recommended to avoid eating raw foods when dining out.
Cook thoroughly
Raw or undercooked meat is the main route of transmission for Toxoplasma gondii. Raw seafood, caviar, and other cold dishes should also be avoided. In addition, foods containing raw eggs should be avoided, as they may carry Salmonella.
Maintain the highest standards of hygiene
Always wash your hands after handling food to avoid cross-contamination; thoroughly clean cutting boards and knives used for raw food. Refrigerators should also be cleaned regularly with bleach.
