The 9 Best Foods For A Pregnant Woman
When you are pregnant and you eat, the responsibility is twofold: you must not only eat well for your body, there is a small body developing inside you from the nutrients that you provide with your diet.
The following are the foods that experts recommend from the study of the nutritional requirements of a pregnant woman and the baby that is about to be born; include as many as you can in your diet.
The ideal foods for pregnancy
1. Eggs:
The egg contains around 12 vitamins and minerals and is one of the best sources of protein, a macro nutrient essential for your baby’s muscle development. All cells in the body are made up of proteins.
Choline is another of the substances in the egg that contributes to the child’s brain development, proper growth and the prevention of abnormalities in the nervous system.
A woman with normal cholesterol levels can consume one or two eggs a day in different preparations.
2. Salmon:
It is another food rich in protein, omega 3 essential fatty acids and is low in mercury, a compound that can be harmful to children and is found in abundant amounts in other fish.
3. Grains or legumes:
Chickpeas, lentils, beans and peas are ideal for the diet during the gestation months because they contain iron, calcium and zinc.
Grains are foods rich in fiber, the nutrient that helps regulate digestion and prevent conditions like constipation and hemorrhoids.
4. Whole products:
Brown rice, popcorn, oats, cereals and quinoa are also suitable for pregnant women thanks to their contribution of fiber, vitamin E, selenium and phytonutrients, small particles that protect cell walls.
5. Walnuts:
If you prefer to consume plant-based proteins, nuts and dried fruits are among the best options. Walnuts are also rich in omega 3 fatty acids and can be included in any recipe, from sandwiches to salads.
6. Greek yogurt:
It has twice the protein compared to conventional yogurt and is also rich in calcium, one of the most important minerals for the physical development of the baby.
You need to get enough calcium so that your baby also gets a sufficient dose.
7. Dark leafy greens:
Spinach, cabbage, broccoli and all their relatives are rich in vitamins A, C, K and folate. These types of vegetables also improve the health of vision and the processes of the digestive system in both the mother and the child.
8. Lean meats:
Meats are loaded with quality protein. Eat beef, pork, chicken, or lamb, but always remove the skin, bones, and fat.
Cold meats and sausages are not so recommended due to their high concentration of sodium, a substance that, in excess, can increase blood pressure.
9. Fruits and vegetables:
Consuming these foods with all the variety of colors they have, will ensure that you and your child receive the nutrients they need to take care of their body. Each color of fruit or vegetable provides you with a different type of vitamins or minerals.
Other tips for diet during pregnancy:
- Never skip any of the meals. You should always eat at least 5 healthy dishes during the day.
- Choose healthy snacks like fruits, vegetables, and whole grain cookies.
- If possible, take a folic acid supplement every day to prevent malformations from developing.
- Limit the consumption of caffeine and its derivatives.
- Try to replace sugary or carbonated drinks with water or naturally made fruit juices.
- One of the most important nutritional tips is to avoid the consumption of any type of alcoholic beverage and other toxic substances such as nicotine.
- Add some ground flax seeds to your meals whenever you can, this way you will control cholesterol levels during pregnancy and lactation.
- Avoid foods such as raw seafood, unpasteurized milk and its derivatives, and all foods that are not cooked properly so that there is less risk of bacteria entering your body.
