Una dieta equilibrada, nutritiva es muy importante para llevar una vida sana y mantener tu bienestar. Lo cierto es que con tanta información sobre los beneficios y los peligros de los diferentes tipos de alimentos que podemos encontrar, hacer una dieta saludable durante el embarazo puede ser realmente confuso. Por eso te traemos algunos tips sobre comer sano en el embarazo para ayudarte a mantenerte en unos niveles de energía aceptables y ayudar a que tu bebé crezca sano.
Conceptos básicos sobre el crecimiento de un bebé
La nutrición durante el embarazo es importante para ti y tu bebé, por lo que cada bocado cuenta. Come una amplia variedad de cereales integrales, frutas, verduras, proteínas y productos lácteos desnatados. Limita los alimentos y bebidas con alto contenido de azúcar, grasas saturadas y sal como pueden ser los pasteles, galletas, alimentos fritos y refrescos ya que pueden contribuir al aumentar tu peso en exceso.
El exceso de peso puede poner en riesgo de alta presión arterial y de diabetes gestacional. También puede generar ardor de estómago, dolor de las articulaciones, dolores de espalda y hemorroides que podrían hacer tu embarazo más incomodo.
Se trata de calidad no de cantidad
Al contrario de lo que puedes haber escuchado, no tienes que comer por dos cuando estas embarazada. Durante el primer trimestre tu ingesta de calorias debe permanecer aproximadamente igual que cuando no estabas embarazada. En el segundo y el tercer trimestre, necesitarás consumir más cereales y proteínas. Una buena forma de conseguirlo es tomarte un sandwich de ensalada y atún con pan integral o un pequeño plato de pasta con tomate.
Luchar contra las náuseas matinales
Si has sufrido vómitos y náuseas, solo el hecho de pensar en comer puede hacerte sentirte “revuelta”. Come comidas pequeñas y frecuentes y trata de sentarte erguida durante un tiempo después de comer. Los alimentos blandos, como las galletas “multigrain” o el pan tostado pueden ayudarte a asentar tu estomago. Algunas mujeres opinan que chupar alimentos ácidos cómo el limón, puede ayudar.
Los cuatro fantásticos
Presta atención a estos cuatro nutrientes clave para que tu bebé crezca sano:
1. El folato: Esta vitamina es esencial para reducir el riesgo de defectos en el tubo neural. Por lo general, lo mejor es tomar un suplemento de ácido fólico durante dos meses antes de quedar embarazada y durante los primeros tres meses del embarazo, además de tomar verduras de hoja verde, frutas y legumbres, que contienen de forma natural el ácido fólico.
2. Yodo: Puedes encontrarla en gambas, algas, huevos, pescado y panes y cereales enriquecidos, este nutriente clave ayuda al cerebro de tu bebé y al desarrollo del sistema nervioso.
3. Calcio: Ayuda al crecimiento de huesos y dientes sanos, puedes encontrarlo en los lácteos bajos en grasa, leche de soja fortificada con calcio, el tofu o en las almendras.
4. Hierro: El hierro ayuda a la fabricación de glóbulos rojos, que transportan oxígeno por todo el cuerpo. Es especialmente importante durante el embarazo porque tienes un volumen de sangre mayor. Toma carne roja, pescado azul, panes integrales, lentejas y legumbres cada día. Aún mejor, combinalos con alimentos ricos en vitamina-C, como el pimiento, las espinacas y el brócoli, ya que mejora la absorción de hierro del cuerpo.
Líneas rojas
Abstente de consumir los siguientes alimentos o bebidas durante el embarazo:
Alcohol: Beber en exceso puede tener consecuencias graves para los bebés por nacer, pero los estudios no han podido determinar si la bebida de bajo nivel está bien. Es mejor prevenir que curar, por lo que las guías recomiendan a las mujeres embarazadas que eviten el alcohol por completo.
Cafeína: adictos al café estáis advertidos, se han encontrado evidencias de que los niveles moderados de consumo de cafeína durante el embarazo pueden estar asociados con nacimientos de bebés de peso reducido. Se recomienda no tomar más de tres cafés de sobre al día, sin contar con otras fuentes adicionales como los refrescos.
Mercurio: El pescado es fantástico para las mujeres embarazadas, ya que es una gran fuente de ácidos grasos omega 3 y proteínas. Evita grandes peces de aguas profundas, como el tiburón, la perca gigante y el pez espada, ya que pueden contener mercurio, lo que podría poner a tu bebé en riesgo de retraso en el desarrollo.
Listeria: Esta rara bacteria puede causar una enfermedad desagradable llamada listeriosis, que puede llevar al aborto involuntario y al parto prematuro. Manténgase alejado de los quesos blandos y patés, y práctica prácticas de higiene estrictas en la preparación de alimentos.
No obstante, ante cualquier cuestión, no dudes en consultar con tu médico.
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