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- Childbirth At Shaare Zedek
- What NOT to eat when pregnant
Here are some guidelines for a sensible diet for pregnant women:
- Consume a variety of foods from all food groups, including:
- Foods rich in protein: eggs, legumes, fish, lean meats, poultry, milk, yogurt, and cheese (up to 5% fat).
- Whole grains: choose whole grain bread, bulgur, whole wheat pasta, quinoa, and other whole grain products rich in fiber, vitamins, and minerals.
- Vegetables and fruits: aim for at least four portions of vegetables of different colors and two to four portions of fruits of different colors per day.
- Healthy fats: include foods rich in unsaturated fatty acids such as avocados, olives, tahini, olive oil, canola oil, nuts, and seeds. - Eat regular meals: have three main meals and two to three snacks with a gap of about three to four hours between them. Regular meals can help alleviate nausea.
- Limit caffeine intake: minimize the consumption of caffeinated beverages like coffee, tea, cola, and cocoa. Limit chocolate consumption as well.
- Minimize sweets and sugary drinks: even if you are at a normal weight, it's advisable to reduce the intake of sweets, snacks, and sugary beverages.
- Limit artificial sweeteners: during pregnancy, try to minimize the use of artificial sweeteners commonly found in "diet" products and drinks.
- Ensure adequate calcium intake: consume foods rich in calcium such as milk, dairy products, sesame tahini, almonds, sardines with bones, tofu, soy products, cabbage, and cauliflower.
- Stay hydrated: drink an adequate amount of water throughout the day to prevent dehydration and reduce the risk of premature labor. The desired amount of water varies, so pay attention to your body's needs and your level of physical activity.
- Take folic acid supplements: throughout your fertile years and especially in the three months before becoming pregnant and during pregnancy, it's important to take folic acid supplements to reduce the risk of neural tube defects in the fetus.
- Consider iron supplementation: from the end of the third month of pregnancy until six weeks after birth, it's recommended to take iron supplements. Iron is crucial during pregnancy, and a deficiency can lead to anemia. Consume iron-rich foods from animal and plant sources and pair them with foods rich in vitamin C to enhance absorption.
- Avoid alcohol: alcohol consumption should be completely avoided during pregnancy as it can cause irreversible damage to the fetus and newborn.
- Ensure food safety: take precautions to avoid foodborne illnesses by following these guidelines:
- Avoid fish that may contain mercury.
- Consume only properly cooked meat, chicken, fish, and eggs.
- Avoid unpasteurized dairy products and cheeses like feta, tzafatit, and bulgarian unless thoroughly cooked.
- Thoroughly wash fruits and vegetables before consumption.
- Buy fresh food and consume it close to the purchase date and production date.
Remember that these guidelines are general recommendations. It's important to consult with a healthcare professional or a registered dietitian for personalized nutritional advice during pregnancy.
Fasting for pregnant women
As we know, our bodies require adequate energy and proper fluid balance for normal and healthy functioning. Therefore, it is crucial to ensure we have enough energy reserves (carbohydrates) and fluids before fasting.
During fasting, our bodies rely on glucose reserves stored as glycogen in the liver and muscles to meet energy needs, typically sustaining us for up to 24 hours. Towards the end of the fast, the body begins to utilize fat reserves by breaking down fatty acids to provide the necessary energy. However, during this fat breakdown process, ketone bodies (ketones) are formed, which can potentially pass to the fetus and cause harm.
Pregnant women with a healthy pregnancy can choose to fast but must take proper nutritional precautions. This includes consuming plenty of fluids a day or two before the fast and eating carbohydrates in the evening before fasting. Fasting should cause no harm to expectant mothers or their fetuses if these preparations are made.
Nutritional tips before fasting:
- It is advisable to reduce caffeine consumption, especially if you consume significant amounts of caffeinated products, a day or two before fasting.
- On the day before fasting, consume complex and simple carbohydrates every three hours, such as bread, pasta, and fruits. This helps replenish glycogen stores in the body.
- Stay well-hydrated and drink at least 2-3 liters of water.
Tips for the fasting day:
- Rest and stay in an air-conditioned room with minimal physical activity during the fast.
- If you feel unwell, or experience nausea, vomiting, dizziness, etc., it is recommended to break the fast, drink water, and consult a doctor.
Tips for a gentle meal after fasting:
- Include complex carbohydrates in the meal, as they are digested slowly and promote satiety and relaxation. Opt for wholewheat bread, wholewheat pasta, sweet potatoes, and similar options.
- Include foods rich in protein and fats, which contribute to a longer-lasting feeling of fullness.
- Avoid spicy, salty, and fried foods, as they can induce thirst.
- It is advisable to avoid legumes and cruciferous vegetables like broccoli, radishes, and cauliflower, as they can cause bloating and gas.
- Limit consumption of carbonated drinks that may cause bloating.
Tips for breaking the fast:
- Begin by breaking the fast with a room-temperature drink and something light to eat, such as a slice of bread with a spoonful of jam.
- Approximately an hour later, have a regular meal consisting of items such as bread, cheese, tuna, eggs, salad, chicken soup, etc.
- It is important to moderate fluid intake and replenish lost fluids in the body.
- Don't try to catch up all the missed meals from the day. The body does not require that quantity of food all at once. Overloading food, especially carbohydrates, can disrupt sugar levels and cause discomfort.
Medical conditions:
Fasting can be risky for individuals with acute or chronic illnesses. Therefore, pregnant women with medical problems (even unrelated to pregnancy), those taking regular medications, being monitored for high-risk pregnancies, or with a history of preterm labor should consult a doctor (and, if necessary, a religious authority) before fasting.
Breastfeeding women:
In most cases, fasting is not dangerous for breastfeeding women. It is essential to continue breastfeeding the baby even on the fasting day to avoid developing engorgement, which can lead to infection.
Women concerned about inadequate milk production during fasting may wish to consider:
- Pumping milk in advance and storing it for potential needs.
- Supplement breastfeeding with commercial baby food products.