Example Diet in Pregnancy

Premise

The following indications are for information purposes EXCLUSIVELY and are not intended to replace the opinion of professional figures such as doctor, nutritionist or dietician, whose intervention is necessary for the prescription and composition of CUSTOMIZED food therapies.

Pregnancy, Hygiene and Nutrition

Diet is a determining factor for the success of gestation.

In pregnancy, both nutritional requirements and food hygiene requirements change.

Let us specify immediately that the pregnancy diet begins before conception, during which time the pregnant woman must guarantee the nutritional increase of folic acid by storing it in the liver.

The diet that precedes pregnancy also has the task of gradually introducing new food trends.

From a hygienic point of view, the expectant mother must respect the following parameters:

• Eat traceable and hygienically safe foods, avoiding homemade preparations (mayonnaise, pickles, etc.).
• Eliminate all raw meats, especially sausages. The risk would be that of parasitosis from Toxoplasma gondii, Taenia solium, Trichinella spiralis etc.
• Eliminate raw fishery products, especially bivalve molluscs (oysters, mussels, etc.) and temperature-free fish (tuna, anchovies, monkfish, etc.). Infections with hepatitis A and cholera could occur, or parasites from Anisakis, Opisthorchiasis, etc.
• Eliminate some cheeses, especially the fermented ones (gorgonzola, roquefort etc.). The likelihood of infection with Listeria monocytogenes would increase.
• Remove the raw eggs and the recipes that contain them. The risk would be that of bacterial infection with Salmonella typhi and paratyphi.
• Eliminate mushrooms of NOT certified origin.
• Eliminate blood or do NOT reach 72 ° C at the core of the food. The risks for infections and parasites are the same as for raw meat and fish.
• Carefully wash and disinfect fresh vegetables with special solutions (for example amuchina).
• Avoid cold sauces, cooked and consumed cold foods, minced and undercooked meat.

From a nutritional point of view, the expectant mother must respect the following parameters:

• Make as much energy as required by the specific case. If the weight is normal, increase by 150-300kcal per day. In case of overweight or obesity, increase by only 100kcal. For the underweight, increase up to 365kcal.
• Guarantee the specific intake levels of vitamins: cobalamin (vitamin B12, a critical aspect for the vegan diet), folic acid (critical for those who do not consume raw vegetables), retinol equivalents (vitamin A) and calciferol (vitamin D, a critical aspect for the vegan diet).
• Cover the need for mineral salts: iron (critical for the vegan diet), calcium (a critical aspect for the vegan diet), phosphorus and iodine.
• Ensure the right amount of omega 3 and omega 6 essential fatty acids.
• Guarantee the protein requirement, or 13% compared to the total energy + 6g. It is necessary that food sources contain peptides of high biological value (critical aspect for the vegan diet).
• Ensure specific fiber intake levels (subjective, based on the tendency for pregnancy constipation).
• Take specific food supplements.
• Eliminate alcohol or limit them to a daily unit, to be consumed for lunch or dinner; better yet if one off.
• Minimize all junk food and beverages; these are rich in harmful molecules (bad fats, toxins, etc.), nervine substances (caffeine, theobromine, etc.), salt, additives, etc .; better not to exceed 3 coffees a day.
• Minimize all foods and beverages containing sweetener additives.
• If possible, minimize the intake of potentially allergenic foods: shellfish, peanuts, etc.
• Pay attention to large carbohydrate loads and the glycemic index of meals; pregnancy can predispose to pregnancy-induced diabetes.

Example

Pregnant woman at 5 months, young, normal weight, without foodborne pathologies, allergies or intolerances.

Sex	Female
Age	22
Stature cm	162.0
Wrist circumference cm	15.5
Constitution	Normal
Stature / wrist	10.5
Morphological type	normolineo
Previous weight * kg	58
Previous body mass index *	22.1
Weight at the 5th month	70
Desirable physiological weight in the 5th month kg	65-66
Past basal metabolism * kcal	1333.2
Coefficient of physical activity level	Lightweight no aus 1.41
Previous energy expenditure * kcal	1879.8
Additional calories pregnancy (150 to 300) kcal	150
Total energy expenditure 5th month kcal	2030kcal

Diet	normocaloric		2030Kcal
Lipids	25%	56, 4g	507, 5Kcal
Protein	13% + 6g	72, 0g	288, 0Kcal
Carbohydrates	61%	329, 2g	1234, 5Kcal
Breakfast	15%	304kcal
Snack I	7-8%	152kcal
Lunch	35%	710kcal
Snack II	7-8%	152kcal
Dinner	30%	610kcal
Snack III	5%	102kcal

DAY 1

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Muesli	35g	7 tablespoons
	Apple, with peel	100g	½ apple
Snack I
	Skim milk yogurt	120g	1 jar
	Apple, with peel	100g	½ apple
	Rice cakes	16g	2 biscuits
Lunch
Pasta with tomato sauce
	Semolina pasta	90g
	Tomato puree	100g
	Grain	10g	1 tablespoon
Grilled Chicken Breast and Radicchio
	Chicken breast	100g
	Green radicchio	70g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits
Dinner
Lessi beans
	Dried beans	40g
Codfish in Pan with Zucchini
	Cod	150g
	Zucchini	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	15g	1 tablespoon and a half
Snack III
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits

DAY 1 nutritional translation
Nutritional component		Quantity
Power		2028, 6kcal
Food water		1370, 9g
Protein		111, 1g *
Total energy lipids		57, 1g
	Saturated fats, total	13, 90g
	Total monounsaturated fatty acids	34, 91
	Total polyunsaturated fatty acids	8.24
	Cholesterol	168, 6g
Carbohydrates		285, 4g
	Simple sugars, total	97, 5g
Alcohol, ethanol		0.0g
fibers		32, 2g
Sodium		1719, 3g
Potassium		4360, 1mg
Football		1114, 0mg
Iron		19, 8mg
Phosphorus		1831, 6mg
Zinc		12, 6mg
Thiamine or vit. B1		1, 39mg
Riboflavin or vit. B2		2, 60mg
Niacin or vit. B3 or vit. PP		29, 94mg
Pyridoxine or vit. B6		3, 72mg
Folate, total		184, 3mg
Ascorbic acid or vit. C		102, 0mg
Vitamin D		120, 0IU
Retinol equivalent activities or vit. TO		548, 0RAE
α-tocopherol or vit. IS		15, 69mg

* The protein intake is higher than the estimated requirement in the setting. It corresponds to a percentage higher than 20%; this means that the portions of meat, milk, fish, cheese, eggs and yogurt may be slightly reduced.

DAY 2

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Corn flakes	35g	7 tablespoons
	Orange	100g	½ orange
Snack I
	Skim milk yogurt	120g	1 jar
	Orange	100g	½ orange
	Rice cakes	16g	2 biscuits
Lunch
Zucchini Risotto
	White rice	90g
	Zucchini	100g
	Grain	10g	1 tablespoon
Grilled Turkey Breast and Lettuce
	Chicken breast	100g
	Lettuce	70g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Grapes	100g	QB
	Rice cakes	16g	2 biscuits
Dinner
Ceci Lessi
	Chickpeas, dried	40g
Fillet of sea bass in foil with tomatoes
	Sea bass, fillets	150g
	Cherry tomatoes	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	15g	1 tablespoon and a half
Snack III
	Grapes	100g	QB
	Rice cakes	16g	2 biscuits

DAY 3

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Puffed rice	35g	7 tablespoons
	Kiwi	100g	1 kiwi
Snack I
	Skim milk yogurt	120g	1 jar
	Kiwi	100g	1 kiwi
	Rice cakes	16g	2 biscuits
Lunch
Spelled and Potato Minestrone
	farro	70g
	Potatoes	100g	½ potato
	Broth	QB
	Grain	10g	1 tablespoon
Platessa in Padella and Valerianella
	Flounder	130g
	Corn salad	70g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Pomegranate, seeds	100g	QB
	Rice cakes	16g	2 biscuits
Dinner
Lentils Lesse
	Lentils, dried	40g
Omelette with Asparagus
	Whole chicken eggs	100g	2 eggs
	Asparagus (boiled)	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	10g	1 tablespoon
Snack III
	Pomegranate, seeds	100g	QB
	Rice cakes	16g	2 biscuits

DAY 4

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Oat flakes	35g	7 tablespoons
	Winter melon	150g	3 slices
Snack I
	Skim milk yogurt	120g	1 jar
	Winter melon	150g	3 slices
	Rice cakes	16g	2 biscuits
Lunch
Polenta with Cheese
	Polenta flour, instant	70g
	water	360ml
	Grain	20g	2 tablespoons
Cuttlefish and Celery Salad
	Cuttlefish	130g
	Celery	100g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits
Dinner
Fave Lesse
	Broad beans, dried	40g
Ricotta and Agretti Bolliti
	Cow ricotta	120g
	Agretti	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	10g	1 tablespoon
Snack III
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits

DAY 5

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Muesli	35g	7 tablespoons
	Orange	100g	½ orange
Snack I
	Skim milk yogurt	120g	1 jar
	Orange	100g	½ orange
	Rice cakes	16g	2 biscuits
Lunch
Eggplant Pasta
	Semolina pasta	90g
	Eggplant	100g
	Grain	10g	1 tablespoon
Grilled Chicken Breast and Radicchio
	Chicken breast	100g
	Green radicchio	70g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits
Dinner
Lessi beans
	Dried beans	40g
Codfish in Pan with Zucchini
	Cod	150g
	Zucchini	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	15g	1 tablespoon and a half
Snack III
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits

DAY 6

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Corn flakes	35g	7 tablespoons
	Kiwi	100g	1 kiwi
Snack I
	Skim milk yogurt	120g	1 jar
	Kiwi	100g	1 kiwi
	Rice cakes	16g	2 biscuits
Lunch
Carrot Risotto
	White rice	90g
	carrots	100g
	Grain	10g	1 tablespoon
Grilled Veal Steak with Radicchio
	Veal, fillet	100g
	Red radish	70g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Banana	100g	1 small
	Rice cakes	16g	2 biscuits
Dinner
Ceci Lessi
	Chickpeas, dried	40g
Baked sea bream fillet with capers and olives
	Sea bream, fillets	150g
	Pitted black olives	20g	About 6-7 olives
	Soaked capers in salt	20g	2 tablespoons
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	10g	1 tablespoon
Snack III
	Grapes	100g	QB
	Rice cakes	16g	2 biscuits

DAY 7

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Puffed rice	35g	7 tablespoons
	Apple, with peel	100g	½ apple
Snack I
	Skim milk yogurt	120g	1 jar
	Apple, with peel	100g	½ apple
	Rice cakes	16g	2 biscuits
Lunch
Pumpkin and Barley soup
	Barley	70g
	Pumpkin	300g
	Grain	10g	1 tablespoon
Octopus and Artichoke Salad
	Octopus	130g
	Artichoke hearts (stir-fried)	100g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Banana	100g	1 small
	Rice cakes	16g	2 biscuits
Dinner
Lentils Lesse
	Lentils, dried	40g
Omelette with Peppers
	Whole chicken eggs	100g
	Peppers (stir-fried)	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	10g	1 tablespoon
Snack III
	Pomegranate, seeds	100g	QB
	Rice cakes	16g	2 biscuits

Breakfast
	Cow's milk, partially skimmed	250ml	1 small cup
	Muesli	35g	7 tablespoons
	Apple, with peel	100g	½ apple
Snack I
	Skim milk yogurt	120g	1 jar
	Apple, with peel	100g	½ apple
	Rice cakes	16g	2 biscuits
Lunch
Pasta with tomato sauce
	Semolina pasta	90g
	Tomato puree	100g
	Grain	10g	1 tablespoon
Grilled Chicken Breast and Radicchio
	Chicken breast	100g
	Green radicchio	70g
	Wheat bread	25g	1 slice
	Total extra virgin olive oil	20g	2 tablespoons
Snack II
	Skim milk yogurt	120g	1 jar
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits
Dinner
Lessi beans
	Dried beans	40g
Codfish in Pan with Zucchini
	Cod	150g
	Zucchini	200g
	Wheat bread	75g	3 slices
	Total extra virgin olive oil	15g	1 tablespoon and a half
Snack III
	Pear, with peel	100g	½ pear
	Rice cakes	16g	2 biscuits