Dieta in gravidanza (Primo Trimestre)

Come deve essere la tua dieta in gravidanza durante il primo trimestre? Quali alimenti preferire e quali evitare? Quali integratori assumere e quante voglie togliersi?

Ho deciso di partire con questo ciclo di articoli sulla gravidanza, proprio perchè li sto vivendo io sulla mia pelle, e voglio portarvi i miei consigli, da nutrizionista, ma soprattutto da donna che ha vissuto in prima persona questo importante momento di cambiamento.

Alimenti da Preferire

In generale la dieta da seguire in gravidanza comprende tutti gli alimenti che consiglio di mangiare a tutte le persone: cereali integrali, frutta, verdura, proteine animali magre, grassi insaturi “buoni”.

Vale a dire largo spazio a pasta integrale, riso integrale, farro, orzo, e altri cereali; frutta e verdura di stagione e legumi, possibilmente a km zero per garantire una qualità superiore dei minerali e delle vitamine in essi contenute; carne bianca, pesce e uova biologici quando possibile; olio extravergine di oliva a crudo, frutta secca a guscio e semi vari.

Alimenti da Moderare o da Evitare

Come in tutti gli altri regimi vari e bilanciati, è consigliato moderare il consumo di formaggio, di grassi animali in generale, quindi preferire i tagli magri e le carni bianche, alimenti fritti o molto unti e molto salati.

Tra gli alimenti sconsigliati non possiamo dimenticarci dei pesci di grossa taglia, per il possibile contenuto di mercurio, gli alcolici e la carne ed il pesce crudo, od affumicato, le uova crude ed i formaggi fermentati come il gorgonzola. A prescindere dall’aver già passato la Toxoplasmosi, i veri rischi di consumare alimenti crudi sono altri. Altri batteri, muffe, tossine, spore, possono annidarsi negli alimenti.

Quali integratori scegliere

Per correggere la tua dieta in gravidanza, come prima cosa, è quasi sempre consigliato un buon integratore di Ferro e di Acido Folico. Con l’andare avanti dei mesi il ferro tende ad abbassarsi inesorabilmente, quindi per evitare mancanze future, è meglio prevenire!

Io consiglio di includere tra gli integratori anche quello di DHA, un acido grasso essenziale per la corretta crescita del sistema nervoso e del cervello.

E’ vero che le nostre mamme e le nostre nonne non sapevano neanche cosa volesse dire DHA, ma perchè non ottimizzare il nostro stato di salute e benessere per migliorare anche quello del bambino che ci portiamo in grembo?

Altro consiglio è quello di preferire integratori più naturali, poiché meglio assimilabili dal nostro corpo. Se volete consigli su marche non esitate a contattarmi.

Devo mangiare per due?

Sembra come se in gravidanza fosse tutto concesso.

Assolutamente no! Il feto non ha bisogno di 1500 kCal al giorno per crescere, soprattutto nel primo trimestre, come vi avevo già accennato in un post precedente. La sua crescita è soprattutto “qualitativa” nei primi tre mesi. Si sviluppano i primi organi senza ancora crescere in dimensioni. Le “voglie” prescindono dal nostro effettivo bisogno di nutrirci di più! Scegliamo quindi di mangiare meglio, per noi e per il nostro bambino, e curiamo la nostra dieta in gravidanza.

E se ho voglia di mangiare qualcosa in più?

In conclusione, togliendomi i vestiti da nutrizionista, ed indossando quelli più faticosi di donna incinta, ho capito che non sempre le corrette regole alimentari ci fanno stare bene, soprattutto se soffriamo di nausea, inappetenza, acidità di stomaco, spossatezza, piuttosto che altri fastidi dovuti ai primi tre mesi.

Come risultato, proprio io, rinomata divoratrice di frutta e verdura, ho mangiato solo pasta integrale condita con burro e parmigiano e un po’ di carne e pesce magro come dieta in gravidanza.

Era una dieta perfettamente bilanciata e corretta? Ovviamente no, ma i miei parametri del sangue sono sempre stati nella norma. Ed in questo modo sono riuscita a sopravvivere a nausee ed inappetenze. Non vi posso certo consigliare di farvi guidare dalle vostre voglie! Non mi nascondete di avere voglia di gelati, o patatine fritte, o pizze, a qualsiasi ora del giorno e della notte. L’importante è limitarsi. Prendere troppo peso in gravidanza fa male a noi e soprattutto al nostro bambino, sia quando è dentro la pancia che una volta venuto al mondo. Continuiamo a volerci bene e ad alternare le scelte sbagliate con quelle corrette, e vedrete che andrà tutto benone. Buon proseguimento!

47 Responses to Dieta in gravidanza (Primo Trimestre)
  1. […] come abbiamo visto nel precedente articolo, nel primo trimestre non è richiesto di aumentare il fa... claudiaconti.it/2017/03/alimentazione-in-gravidanza
  2. […] quindi ad assumere gli stessi alimenti di cui abbiamo parlato nei precedenti articoli, qui e qui, ma... claudiaconti.it/2017/03/alimentazione-gravidanza
  3. Trackback: Emorroidi
    […] che consiglio io è di mangiare in modo sano, come consigliato nei post precedenti, di tenersi in mo... claudiaconti.it/2017/04/emorroidi
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