The holidays begin: family dinners, meetings with friends and work celebrations are times to share and, well, regularly in each of these situations there is a lot of food. Now, The question that could arise in your mind is: are the dishes of this season healthy during pregnancy?
Well, the answer is Yes, they provide nutrients that are healthy for your pregnancy, but you have to know how to choose and not exceed. We know that you are in one of the most important stages of your life and that you want to give your baby what he needs to favor his development and let us tell you that a healthy lifestyle will allow you to do it. So remember that it's not about "eating for two", you should take care of what you eatFor this reason we will give you some recommendations.
What nutrients do we find in Christmas dishes?
Your baby's nutritional status is totally dependent on your diet both before, during and after pregnancy.. It is a fact that Christmas food does provide important nutrients, however you need a larger amount of vitamins to the general population, so it is advisable to consume prenatal multivitamins, such as Elevit, to avoid risk of any deficiency.
Discover what the delights can offer you and create a nutritious and delicious menu for this Christmas:
Romeritos: Both the romeritos and the nopales, provide large amounts of fiber, so in addition to giving you satiety, they favor your digestion. Always take care of food preparation and hygiene.
Healthy advice. It is always better to start eating for the healthiest: the salad or vegetable, so what you eat later will be absorbed slower and you will not overdo it.
Cod: The cod provides high quality protein and very little fat, so you can eat it without guilt. In addition, the tomato contains lycopene, whose properties are anticancer. Olives are rich in healthy fats and vitamin A, important for eyesight, immune function and growth and development of the fetus, as well as vitamin E, which contributes to the neurological development of the baby.
Healthy advice. Avoid eating it in cake so as not to add as many calories to your dish. You can accompany it better with a slice of toast or an omelet.
Good night salad: It provides vitamins, minerals and fiber. The more colors the salad has, the greater the variety of vitamins it will provide (beet, banana, apple, orange, jicama). According to the British Nutrition Foundation, although peanuts are allergenic foods; that is, they can cause allergies, it is not proven that by avoiding them during pregnancy you will help reduce the risk of your baby developing them in the future.
Healthy advice. Due to the amount of fruit it contains, this salad is rich in sugars, so we recommend you consume only a small portion. It can be a snack for this season, either mid-morning or mid-afternoon.
Loin: The loin is the part of the pig that contains less fat and also provides high quality protein. It is important to cover your protein requirement during this stage, as they are necessary for the growth of the cells and the production of the baby's blood.
Healthy advice. Baked or marinated will be much healthier than if you make it stuffed.
According to the Office of Food Supplements of the National Institute of Health of the United States, Women of reproductive age and pregnant women could benefit from nutrients in prenatal multivitamins, because the former must ingest 400 mcg / day of folic acid, while the latter must meet their iron requirement, among others.
Enjoy the holidays without exceeding yourself
Follow these recommendations to taste seasonal delights without overeating:
Proof of everything, in moderate quantities: Before serving, evaluate if there is something healthier. Or there is a dish that is not so healthy, but you know it is very worthwhile, serve yourself a small portion and do not eat to eat!
Get ready for multiple parties: Surely you will have many meetings and you will not stop going just to take care of your food, but you can compensate by behaving well the rest of the day, for example, if you know that you will have a dinner, try to make your breakfast and lunch, are enough healthy.
Without hurry, eat slowly! Remember that the signal that you are satisfied takes to reach your brain approximately 20 minutes after finishing your food. If you eat too fast, you will end up exceeding yourself.
If you eat more, move more! Exercise during pregnancy has many benefits, unless you have a medical contraindication. So you can compensate for the excesses and start better next year (hiking can be a good first step).
Reduce your sugar intake: In the form of cookies, desserts, bread and sweets, you will try to ruin your healthy plan, but remember that the abuse of this type of food is against your health. It is not only weight, it also means more risk of gestational diabetes and preeclampsia. Sounds exaggerated, but of course it can happen.
Enjoy the delicacies of Christmas in moderation and if your doctor considers it relevant, supplement your nutrient intake through prenatal multivitamins, such as Elevit. The idea is to avoid having deficiencies in your diet during this stage.
We hope these recommendations serve you. Happy holidays to you and your baby!
