It is important that during pregnancy the woman has a balanced diet and contains all the nutrients necessary for both the health of the mother and the development of the baby. The diet should be rich in protein, fruits and vegetables and should include foods rich in folic acid, iron, calcium, zinc, omega-2, vitamin A and vitamin B12.
Therefore, good nutrition is essential to meet the nutritional needs of developing women and the fetus, as well as being important to help prepare the mother’s body for childbirth and stimulate milk production.
- Foods during pregnancy should be rich in whole grains.
- Vegetables.
- Fruits.
- Milk and dairy products.
- Legumes.
- Fish.
- And lean meats.
- Such as turkey and chicken.
- It is important that food is grilled or steamed.
- Avoiding fried foods.
- Processed foods.
- Frozen foods and prepared dishes.
In addition, it is important to include in your daily diet foods rich in vitamins and minerals important for the health of the mother and baby, such as:
In addition, protein consumption is important for the formation of maternal and child tissue, especially during the last trimester of pregnancy. All these nutrients are essential to prevent problems such as preterm birth, anemia, low birth weight, stunted growth and malformations, for example.
Foods to avoid during pregnancy include
In the case of coffee and foods containing caffeine, there is no consensus on this, however it is recommended to consume 150 to 300 mg of caffeine per day, with 1 cup of 30 ml espresso containing around 64 mg of caffeine. By the way. However, it is advised to avoid this, as caffeine can cross the placenta and cause changes in fetal development.
In addition, there are infusions that are not recommended during pregnancy because the effects are not known during pregnancy or because they are related to abortion. See which teas are not recommended during pregnancy.
The following table presents a 3-day menu example for a pregnant woman who has no health problems:
100 grams of ground beef with wholegrain pasta – green bean salad with carrots seasoned with 1 tablespoon olive oil – 1 slice of watermelon
This menu does not specify the amount of food because it depends on the weight of the woman, but combines several foods that contain the nutrients needed for a healthy pregnancy. In addition, it is important that during the day the pregnantness consumes 2 to 2.5 L of water per day.
Know what to eat to maintain your weight during pregnancy.