During pregnancy, care must be taken and feeding is one of the bases for a healthy pregnancy. Let's see what they are foods that can not be missing during pregnancy.
This, taking into account that each woman is different and that there may be some type of allergy, intolerance or aversion, so, as we usually say, the last word will be taken by the doctor if any food needs to be replaced.
But in general, these are the foods that will make you have a healthy pregnancy.
Foods during pregnancy: Fruits and vegetables
Vegetables are essential foods to be well hydrated, to take the necessary fiber and are rich in vitamins and minerals. Choose seasonal fruits and vegetables and the ones you find most easily in the market. They constitute a healthy snack and should not be missing at every meal. In addition, they help the mother not gain excess weight, and this weight control is also transmitted to the baby's growth.
Cereals
Cereals provide a lot of energy thanks to carbohydrates and polyunsaturated fats, and can be taken in multiple ways: in cookies, bread, breakfast cereals ... Rice is also a healthy and rich food and can be taken in multiple ways . On the contrary, it is advisable to avoid excessively sugary industrial cereals or with hydrogenated fats. Whole grains are rich in fiber and help prevent constipation and hemorrhoids, especially in the last stage of pregnancy.
Vegetables
Legumes are rich in vegetable proteins, carbohydrates, fiber, minerals such as iron and vitamins. And if we do not want a complete dish of this food (it can be heavy in the last stages of pregnancy) we can combine them in salads, with rice ... so that they are lighter and in more complete dishes. During this stage, it is better to avoid fatty accompaniments such as chorizo, blood sausage ...
Meat
Meat is a good protein intake. Lean meats accompanied with salad, boiled, roasted or steamed vegetables are recommended ... The best way to cook is precisely the iron, roast or steamed. For now, let's put raw meat aside or sausages (also high in fat) because of the risk of toxoplasmosis.
Fish
During pregnancy you have to differentiate the fish from which we speak. White fish is very healthy, high in iodine (necessary during pregnancy) and protein and low fat. Regarding blue fish, fish that accumulate high levels of mercury, such as bluefin tuna and swordfish, are not recommended during pregnancy. However, other small fish such as sardines, mullets, anchovies or mackerel are good for their high contribution of Omega 3. As with meat, raw fish is discouraged.
Nuts
Nuts are a rich source of vegetable oils, and there is a great variety for all tastes: pistachio, hazelnut, almond, nuts (they contain a lot of omega 3, an essential fatty acid) ... The healthiest nuts are not fried or carry salt or sugar. They constitute a healthy snack.
Dairy during pregnancy
Dairy products are an important source of calcium, essential during pregnancy. An intake of between 1000 and 1300 milligrams a day of calcium is recommended. We do not refer only to milk but also to its derivatives as cheese (light fresh cheese is not very fatty, the most recommended) or yogurt ... However, it is possible that for some reason we can not take dairy, so there are many other foods rich in calcium that we recommend.
Water
Water is at the base of the food pyramid. Hydration is essential during pregnancy, and the water keeps us well hydrated, helping the overloaded circulation, preventing the appearance of edema, hemorrhoids ... It provides us with the healthiest possible hydration, ahead of juices or shakes and of course sodas with Gas and sugary. Avoid alcohol completely at this stage.
Without meat and fish?
Experts in vegetarian diets say that a well-prepared and balanced menu that does not include meat and fish is perfectly valid to meet the nutritional needs of the pregnant woman. This is stated by the American Dietetic Association, which states that the well-planned vegan and vegetarian diet is suitable for all stages of life, including pregnancy and lactation. If this is your case, you should know the advice to make a diet as balanced as possible and ask the doctor for advice.
A whim once in a while
We have not talked about sweets, chocolate, treats... because they are not foods that bring benefits to the body, and rather could be harmful. But the risks would come if we make an inappropriate, very frequent consumption of these foods. Therefore, you can treat yourself from time to time, as long as your state of health allows it and you continue to eat healthy from now on.
Definitely, the pregnant woman has to feed in a healthy and balanced way to provide the necessary nutrients to the baby and at the same time take care of his own health. The doctor will also indicate a vitamin supplement to ensure the necessary amounts of certain nutrients, such as folate.
Photos | futurestreet, Photos by Lina on Flickr-CC In Babies and more | Prevent hypotension with a good diet, Healthy eating in pregnancy: ten things you should know, Decalogue of recommendations for good nutrition during pregnancy
