Nutrition in pregnancy: myths & truths you need to know

One of the most important periods in a woman's life is of course the period of pregnancy my doll. In everything that happens inside your belly, it is good to pay due attention to your diet, which plays a huge role both for you and for the miracle you have inside your belly! Read the basics you need to know and inform your friends to open their eyes!

• During the first trimester there is no need to increase energy.
• During second trimester there is an increase in caloric needs by 340 calories per day.
• During  the third trimester there is an increase in caloric needs by 452  calories per day.
• There is a need to consume more protein instead of 46 grams, you need about 71 grams of protein per day.
• There is an increased need for folic acid from 400μg, you needed 600μg per day.
• Calcium you need 1000mg per day.
• There is an increased need for iron from 18mg per day to 27mg per day, for better absorption of iron it is good when you take foods high in iron or supplements to avoid milk, coffee, tea for about 2 hours because they make it difficult to absorb.
• A particular reduction in energy can cause problems so diet during pregnancy is not appropriate.
• The ideal weight gain has to do with how the weight was characterized in relation to the height before pregnancy, ie if the woman was below normal, at normal or overweight.
• Regarding the intake of carbohydrates the recommended amount ranges between 135 - 175g / day
• Also in terms of ascorbic acid ( vitamin C ) there is a small increase in its needs by 10mg, when you need 85mg.
• Do not eat too much before falling asleep, it is good to have eaten 3 hours before.
• Try to eat foods high in fiber to avoid constipation problems.
• In case of constipation increase the consumption of fluids, foods high in fiber , dried fruits such as plums and figs.
• If  you feel nauseous in the morning you can try some of the following: small, frequent, dry meals of easily digestible carbohydrates . Fluids should be consumed between meals. Fats are often not easily tolerated and may be more difficult to digest.
• Avoid eating raw milk, smoked seafood, Frankfurt sausages, pτέtés, soft cheeses and general uncooked meats - as well as slices of delicatessen such as prosudo crudo.
• Avoid eating completely from entrails (eg liver, etc.) because they contain large amounts of vitamin A, which in large quantities can cause malformations in the fetus.
• It is forbidden to eat raw sushi fish .
• As for water, it is good to drink 6 to 8 glasses of water a day.

• The use of carbonated drinks with sugar or sweeteners is not recommended .
• It is best not to drink alcohol at all and clearly never more than 1 glass with very low alcohol levels.
• It is best not to drink caffeinated products , especially in the first trimester to never reach 100mg / day.
• Fish better no more than 2 times a week and a very good fish is sardine because it is one of the least infected fish.
• It is forbidden to eat beans during pregnancy and breastfeeding.
• For higher levels of choline that help the baby's better memory, it is good to eat 1 egg a day or chicken .
• Also avoid consuming tonics .

Thanks to the dietitian for the advice 

Ioanna Athanasopoulou, Dietitian - Nutritionist, BSc, MSc  Vassos Katraki Square 6, Glyfada  Dionysiou Areopagitou 3, Athens
www.dietplan.gr  Contact telephones:  2108956018, 6947308486

Source  http://beautypress.gr/

Pregnancy and herbs: How safe are they?
Nausea, bloating, insomnia ... Sometimes, & nbsp; herbs or spices can become the best allies of pregnancy. Or if we do not watch out for the worst enemies.

If you are a fan of alternative therapies and herbs, what you should learn from the very first months of your pregnancy is that Herbs can be considered innocent, but do not forget that they are medicines, so their use should to be done on the advice of your doctor. Just as you would not use any medications during pregnancy or breastfeeding, so you should be just as careful with the use of herbs. Due to the lack of safety tests and non-certified ingredients, pregnant and breastfeeding women should be careful when using herbal tea or other similar products.  Some herbs contain powerful, active ingredients. Others can be toxic or threatening to health. Although most herbal products are sold as food supplements, they do not have as strict specifications as medicinal products. This means that some herbs and herbal supplements may not have been tested for safety and "purity". Some herbal products may contain allergenic ingredients, such as pollen or mold. So if you are allergic, be careful again.

Herbs that we can use during pregnancy

Ginger and gallbladder, for nausea:  Ginger can actually calm the stomach and stop the nausea of ​​pregnancy. Thanks to its powerful antioxidant properties, it prevents the effect of serotonin - a chemical produced by the brain and stomach whenever nausea occurs - as well as the production of free radicals. It is available in capsules, powder, infusion or tincture. Generally, however, avoid it at least two weeks before giving birth, and completely if you are planning a caesarean section.

Swelling, bilberry and ginkgo biloba, for swollen feet:  Swelling, heaviness and dilation of capillaries are the most common problems. The uterus, whose volume is constantly increasing, presses on the veins of the legs, preventing the return of blood to the heart. Due to the hormonal changes that take place during pregnancy, the veins become weaker and break more easily. To relieve yourself, keep your legs elevated for a while and drink plenty of water to avoid fluid retention.

Ginkgo biloba, pineapple, and birch, for cellulite: Circulatory system problems that occur during pregnancy exacerbate the problem of cellulite. The extracts of the above plants are beneficial, which help to eliminate liquids and useless substances. These ingredients are contained in natural preparations in the form of creams, gels, sprays.

Elm powder or rhubarb root, for heartburn.
Flower water, rose, honeysuckle and orange, for dehydration.
Almond oil and avocado oil, for relaxation:  They have a mild effect, so they can be used daily, even in sensitive areas, such as the chest.

Red raspberry leaves: They soften the cervix.

Nettle: Strengthens the blood.

Herbs (and spices) that should be avoided during pregnancy

German chamomile:  In large quantities it can cause allergic reactions or even insomnia, although it is known for its soothing properties.
Chili: In large quantities can cause diarrhea.

Echinacea : In small doses it is safe, but avoid using it for more than a week continuously.

Diktamo or otherwise spathari:  In ancient times, Hippocrates used it as an abortion, therefore it is extremely dangerous, especially in the first phase of pregnancy .

Aloe:  It has abortifacient properties, known in Pharmacy.

Dill: While regulating menstruation, it is contraindicated in pregnancy.

Antrakla:  The use of the well-known portulaca should be done with great care during pregnancy.

Parsley & Oregano: Must be used in very small quantities.

Cardamom, rosemary, cinnamon, yolk, wicker, licorice, louiza, calendula, mandrake, fennel, sage, black and blue berries.

Nutritional aids in breastfeeding

Some herbs contain plant substances that promote milk production, which helps a lot in breastfeeding, while others are completely prohibitive.

The auxiliaries

Fennel, trigonella, basil, cumin and anise powder: Promote milk production.

Nettle and dandelion:  They can reduce swelling that occurs in the postpartum period. Spinach, arugula, celery, cabbage and radish are helpful in combating edema.

The dangerous

Chamomile, mint, sage and agrambeli are prohibited in breastfeeding, because they stop milking.

In collaboration with Maya Mavraki (specialist in Chinese botany). Source:  http://www.imommy.gr/egkimosini/ygeia/article/1975/botana-egkymosynh/#sthash.f0f4Hvkh.dpuf Source  http://www.imommy.gr/egkimosini/ygeia/article/1975/botana -egkymosynh /.gr