9 necessary foods in the diet of a pregnant woman
Know the essential foods in your diet if you are pregnant.
Following a healthy and balanced diet is important at any time in our life, but perhaps pregnant women should pay more attention to some foods that are especially necessary in their diet. Taking care of your diet during pregnancy is one of the fundamental pillars for a healthy pregnancy . It must always be borne in mind that each woman is different, and that there may be allergies or food intolerances that must be taken into account.
It is common to hear the phrase “during pregnancy you have to eat for two”. However, it is no less true that you also have to take care of yourself for two . We tell you which are the foods that cannot be missed during pregnancy, how to take them, in what quantity and with what frequency to guarantee your health and the correct development of your baby.
Index
1. LEGUMES
They are a rich source of fiber, folate , iron, carbohydrates, and protein. The high fiber content of legumes facilitates intestinal mobility, although it also favors flatulence. It is the ideal food for pregnant women with gestational diabetes problems . It is recommended to take them two or three times a week as a main dish.
At the time of eating them, accompany them with foods rich in vitamin C, for example a glass of orange juice, so that your body better absorbs the iron they contain. In the last weeks of pregnancy they can be heavy , so try combining them in salads, with rice …
2. MILK AND DAIRY DERIVATIVES
Dairy products are an important source of calcium , one of the most essential nutrients during pregnancy. An intake of about 1200 milligrams per day of calcium is recommended. Calcium will help the development of the bones of the fetus and also helps the circulatory, muscular and nervous systems of the baby to develop properly.
You should have three or four servings of dairy products a day , distributed at breakfast, mid-morning, for a snack and before going to bed. If you don’t like milk or it doesn’t suit you, there are many other ways to eat dairy, for example: cheeses, curds, yogurts, cottage cheese … You can also use dishes made with dairy products such as béchamel, smoothies, creams of vegetables … In any case, it is advised that dairy in pregnancy be low in fat.
3. FRUITS AND VEGETABLES
Both provide the pregnant woman with the recommended intake of vitamins and minerals, difficult to find in other foods, in addition to preventing constipation. Doctors advise taking at least five pieces of fruits and vegetables a day, prioritizing green leafy vegetables and fruits with skin. The leafy greens, chard, spinach, lettuce, broccoli … they are rich in several nutrients essential, and possess high amounts of folic acid. Therefore, it is advisable to take them especially in the first weeks of pregnancy, since the lack of folic acid increases the risk of spina bifida and other neural tube defects.
Moreover, many fruits and vegetables, especially peppers, broccoli, raspberries, kiwi, papaya, strawberries, and citrus fruits provide vitamin C . This vitamin plays an important role in the baby’s bone development and helps the absorption of iron in the body, preventing iron deficiency anemia, very common in pregnant women.
4. FISH
It is recommended to eat at least fish three times a week. Although it is important to make a differentiation between white and blue fish . The consumption of white fish is more advisable for pregnant women, due to its high iodine and protein content, and it is also low in fat. In the case of blue fish , those fish that accumulate high levels of mercury , such as bluefin tuna and swordfish , are not recommended during pregnancy . However, like sardines, red mullet, anchovies or mackerel, they are good for their high content of Omega 3 . As with meat, eating raw fish is not recommended.
5. LEAN MEATS
Meats provide large amounts of protein and iron, two essential nutrients during pregnancy. However, they can also contain fat. Therefore, it is advisable to choose lean options, such as chicken, turkey, rabbit … including lean meats in your diet will provide you with protein and iron, essential nutrients in pregnancy. You can eat two to four times a week, without problems.
6. OLIVE OIL
Olive oil is recommended as the oil of choice during pregnancy, both raw, as a dressing or for frying. About 20 or 30g of olive oil a day should be consumed daily to obtain an adequate dose of essential fatty acids, essential nutrients for good cell development and formation of the nervous system.
7. EGGS
The egg is the food that contains the most complete and highest biological value proteins essential, as well as amino acids and omega 3. All these nutrients are needed for proper growth of cells the fetus and placenta. You should not worry about cholesterol , experts assure that a healthy woman with cholesterol levels within the established limits, can eat two or three eggs a week. Of course, make sure to cook them well and avoid foods that contain raw eggs, which could contain bacteria that can trigger infections.
8. AVENA
Oats are a whole grain rich in fiber. It is an excellent source of energy, fiber, vitamin B1, magnesium, and phosphorus. Try it as a breakfast cereal, with milk and fruit, or use it ground in desserts like cookies or scones . In addition to oats, you can include brown rice, breads and tortillas made with whole grain flours in your diet.
9. NUTS
Nuts are a rich source of vegetable oils, especially Omega 3. You have a wide variety to choose from: pistachios, hazelnuts, almonds, walnuts … A handful of dried fruits a day is very healthy and is an ideal snack . Try mixing them with yogurt, raisins or fruits, and above all, as a complement to salads, pasta and vegetables.
A varied diet will help you get the necessary amount of nutrients for pregnancy. Also remember to drink plenty of fluids.
Dr. Tabriella Perivolaris, Sara's mother and fan of fashion, beauty, motherhood, among others, about the female universe. Since 2018 she has been working as a copywriter, always bringing to her articles a little of her experience and experience as a mother and woman.