Eggs
Besides containing over 12 vitamins and minerals, eggs are much protein , essential for your pregnancy. Cells in the body of your baby, now grow and multiply at an astonishing rate, are made of proteins. In addition, your own body needs protein for growth and repair of organs also develop in your body, such as the placenta, uterus and breast.
Eggs are also rich in choline, an essential nutrient for the growth of your baby and the health of your brain, which in turn helps prevent neural tube defects. Also, you can buy eggs that contain omega-3 fatty acids, which are important for brain development and vision of your baby. (The brands that contain omega-3 bring it printed on the box.) But the eggs do not contain too much cholesterol?
The truth is that we have been unfair to the eggs. In fact, consumption of saturated fats (such as those containing lard, red meat cuts with high fat, palm oil, cocoa cream and various processed foods) is much more damaging than cholesterol present in eggs naturally. If you are a healthy woman with a normal cholesterol level in the blood, without fear can include one or two eggs in your daily diet, nutrition experts say.
Besides healthy eggs are Cheap, easy and quick to prepare, and very versatile. When you lack the time or energy to cook, a couple of boiled eggs or an omelet (which can add some vegetables) are always an excellent choice. Just be sure to cook them well and avoid foods and desserts containing raw eggs, because may contain bacteria that can cause infections and even cause premature labor .
Salmon
Salmon is not only a rich source of high quality protein, but is also an excellent source of omega-3 fatty acids. Compared with other fish, have the advantage of containing low amounts of methylmercury, a chemical present in high concentrations in many large fish (swordfish, mackerel, tilefish, shark) and that is dangerous to the developing nervous system of a baby.
But remember that although salmon contains small amounts of mercury and tuna (bonito) canned white and haddock, experts recommend that pregnant women consume a maximum of 340 grams of these fish per week to avoid getting too much mercury (170 grams equal one serving size of a deck or deck.)
Beans
Black, white, pinto, lentils, chickpeas ... There are many options between these vegetables full of fiber and protein! already know how important protein for a healthy pregnancy, and now we present a new ally in the nine months of waiting: the fiber. During pregnancy, the intestines become a little lazy, increasing the chance of you to suffer from constipation and hemorrhoids . Consumption of fiber help prevent and reduce these two problems.
Beans, besides having a high level of fiber, are rich in iron and folate (folate, vitamin B9 is found in food, and folic acid is artificial form of folate that is taken vitamins, pills etc), calcium and zinc. So what's the best way to cook them? Put them to soak for at least a couple of hours to hydrate and cooked in less time. And, if you let it soak in the evening, throw water and rinse before cooking again.
A time to enjoy them, serve them with foods rich in vitamin C (a glass of orange juice, for example) for your body absorb more of the iron they contain. As for gas, some say can be avoided if prepared like mashed. Regardless of how you like beans, always prepare them in double quantity and freeze half. All types of beans retain good flavor, texture and properties when frozen, and it's always handy to have some portions in the freezer.
Sweet potato
The orange color of sweet potato comes from carotenoids it contains, and that our body converts into vitamin A. Other orange and red vegetables, like carrots and peppers are also rich in carotenoids. Our body converts carotenoids from vegetables in the vitamin as we need it, ie there is no risk of ingesting excessive amounts of vitamin A.
Sweet potatoes are also a good source of vitamin C, folate and fiber. And, like beans, are very economical and versatile (and also very good as an appetizer or snack or snacks). Cook steamed or baked, and give a hint of flavor with a bit of mojo, garlic, olive oil and fresh herbs. Use them in soups and stews common with potatoes or in lieu thereof.
Oats
Oatmeal is a whole grain rich in fiber. It is an excellent source of energy and is also rich in vitamin B1, magnesium, protein and phosphorus, among other nutrients. Taste it as breakfast cereal, milk and fruit, or use it to prepare ground cookies, cakes and muffins. Oatmeal is the main ingredient in granola (toasted oats with dried fruit), which goes well with the yogurt.
Eating grains during pregnancy is important because they are high in fiber and nutrients, including vitamin E, which protect cells of our body. addition of oats, you can include in your diet brown rice, breads made with whole grain, quinoa (which contains a lot of protein) and even popcorn (yes, there are a whole grain!, but consume them no butter or oil, and try not añadirles too much salt).
Nuts
If you like eggs or fish, but want to make sure to consume omega-3 fatty acids, so important for brain development of your little one, try nuts. They are one of the best plant sources of omega-3, and will come in handy to always have on hand this handy snack and energy (also goes well with both savory dishes and desserts.) Store in the freezer so they do not rancid, and enjoy them alone, with raisins or fruit, on salads, pastas and vegetables, or mixed with yogurt.
Plain yogurt
The yogurt gives you the benefits of milk in a more easily digestible and with the added benefit of containing active cultures (or probiotics) that help with digestion and can strengthen your natural defenses. 's an excellent source of calcium , which is vital in your diet expectant mom.
If you do not consume enough calcium during pregnancy, your body will remove it from your bones and teeth so you do not miss this mineral to your baby. The yogurt is healthier than those with fruit flavor, which also contain more sugar preservatives, artificial flavors and colors. But if you prefer sweet, try adding diced fresh fruit or sweetened with a little honey.
Cabbage, and other green leafy vegetables
Cabbage, traditional or curly, is loaded with vitamins and nutrients, including vitamins A, C and K, as well as folic acid important. It is also rich in carotenoids, essential for eye health. spinach are not far behind, and its milder flavor and versatility in the kitchen always maintained between the favorite vegetables. Try it in stir fry, tortillas, pies, quiches, or use the more tender leaves in salads and sandwiches.
To make the best use of these vegetables, ideally consume them as fresh as possible, preparing them in the purchase, because as time goes by days lowers their nutrient content. Also a good idea to always have a bag of spinach or shredded cabbage in the freezer for the preparation of various dishes.
Lean meats
Meats provide large amounts of protein and iron, two nutrients essential during pregnancy. However, depending on the cut, may also contain much fat. The trick is to choose leaner options like steak and prevent more fat (as many minced meat, and poultry skin). When buying beef, choose lean cuts (95 to 98 per percent fat free).
Avoid, however, cold cuts and sausages , unless they are reheated until steaming hot. Plus they are less healthy, there is a small risk that you transmit to consume some bacteria or parasites harmful to the baby, including toxoplasma , or salmonella.
Fruits and vegetables of different colors
By eating a variety of fruits and vegetables orange, red, yellow, purple, green and white will be adding to your diet (and your baby) a variety of nutrients. This is because different colored foods are rich in various vitamins, minerals and antioxidants. addition, this nutritious rainbow has another important advantage: during late pregnancy, the baby is "proving" through the amniotic fluid all foods you eat, experts say. If your little one starts to taste a variety of fruits and vegetables healthy before birth, increase the likelihood that recognizes and accepts these flavors later.
The folic acid is a B vitamin that helps prevent birth defects of the brain and spinal cord (called neural tube defects). As part of a healthy diet, all women of childbearing age or who may become pregnant should take a multivitamin with 400 micrograms of folic acid every day before and during the first weeks of pregnancy.
During the course of pregnancy, you need more folic acid daily. Take a daily prenatal vitamin that contains 600 micrograms of folic acid. Your provider may receter a prenatal vitamin.
You should include foods that contain folic acid and folate (the form of folic acid found naturally in food). Examples:
- Fortified breakfast cereals
- Enriched grain products
- Beans / beans
- Green leafy vegetables
- Orange juice
Good Pregnancy Food
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Tips for Healthy Eating
Meals : Eat four to six small meals a day instead of three large ones. This helps prevent heartburn and discomfort that feels as baby grows.
Snacks : Cheese, yogurt, fruits and vegetables are good and healthy snacks. Peanut butter (peanuts) and nuts are also healthy if you do not cause allergies.
Liquids : Drink at least six to eight glasses of water, juice or milk per day.
Prenatal vitamins : Take a multivitamin or prenatal vitamin every day. Ask your health care professional if you need to also take an iron supplement or calcium too.
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